9 Most important nutrition of a nursing mother tips- markitee
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9 Most important nutrition of a nursing mother tips

We are here to answer all your questions regarding the Nutrition of a nursing mother. Congratulations on the arrival of your child and the difficult pregnancy phase; A new stage has begun in which you do not forget to enjoy every moment with your child. God chose you to be the mother of this child, responsible for his happiness and everything related to him. Make sure you take good care of yourself so that you can do your duty towards him.

Studies have proven the importance of breast milk for the prevention of serious chronic diseases and various immune diseases. It is also of great importance in reducing the incidence of diabetes, because breast milk contains both insulin and cortisol, in addition to amino acids that help improve the performance of the digestive system of your child.

And In order to be able to provide your child with the food necessary for his proper growth and body formation, you need a special diet and care, take good care of your meals and eat certain foods that help your body to withstand and meet the requirements of your child.

Learn about the rules of a Nutrition of a nursing mother, and the list of foods you need during the breastfeeding period to provide your child with the nutrients he needs while maintaining your fitness.


Nutrition of a nursing mother: What should you eat and how much should you eat?

  • To optimally nourish a nursing mother, she must ensure that she receives adequate portions of the following nutrients:
  • Protein foods such as meat, poultry, fish, eggs, beans, nuts and seeds, make sure to get the adequate portion 2-3 times a day.
  • During the breastfeeding period, you need (1.2) grams of protein per kilogram of your weight.
  • Vegetables: Eat three servings of vegetables daily, including dark green and yellow vegetables.
    Fruit: Eat two portions of fruit daily.
  • Whole grains: Make sure to include whole grains such as whole wheat bread, pasta, cereal and oatmeal in your daily diet
  • Dairy products: Eat dairy products on a daily basis to get enough calcium from 1,000 to 1,300 milliliters.
  • Dates: eat  a lot of dates since they are rich in iron and calcium, which are needed by a nursing mother. Dates also help maintain glucose levels in a woman’s body.
  • Coconut: Coconut contains healthy fats that help in the production of hormones, and then it can work to increase milk supply in a nursing mother. You can eat it as a fruit or use coconut oil in your meals.
  • Berries: Berries contain many vitamins and minerals, so it is considered one of the most important fruits that a nursing mother should eat

Fruits that increase milk for the mother

Fruits are among the meals that do not require effort to prepare, so a nursing mother should get at least two servings of fruits. The most important fruits that a breastfeeding mother can eat:

  • Papaya: Whether you eat it raw or cooked in soup, papaya is very useful for generating milk in the mother’s breast. You can eat it raw with yogurt, cereals and other fruits or cooked.
  • Apricots: Apricots contain the amino acid “tryptophan”, which is known to stimulate the body to produce the milk hormone and increase the production of breast milk.
  • Dates: It is not hidden from us the story of Our Lady Mary (peace be upon her) and how God Almighty, when labor came to her, said to her:

The 9 most important foods for a perfect Nutrition of a nursing mother

The nutrition of a nursing mother must be done in an optimal manner to ensure that the mother receives the nutrients that ensure the preservation of her health and the health of her child.

This is despite the spread of many formulas of formula milk, but it was not able to reach the same formula as breast milk, with its nutrients and countless benefits.

1- Chicken soup

Chicken soup is considered an important source of low-fat proteins that are essentials developing the muscles of your baby. Chicken extract helps increase lactoferrin, EGF and TGF-2 in breast milk, which are important for your baby’s growth and immunity. It also has a great role in enhancing the production of breast milk.

2- Oats

Oatmeal grains are rich in starchy compounds called “beta-glucans” that work to generate breast milk. They also contain Saponins, a substance known to have a positive effect on hormones related to the production of breast milk.

3- Green leafy vegetables

Greens Like spinach and watercress, are an important source of phytoestrogen that increases breast milk and strengthens the tissues of the breasts, and they contain folic acid that helps to gradually generate milk in the breast, as well as vitamin A necessary for the health of your infant’s eyesight and developing his ability to see colors and night vision.

9 Most important nutrition of a nursing mother tips- markitee
9 Most important nutrition of a nursing mother tips- markitee

4- Red meat

Whether beef or lamb red meat is an excellent food for breastfeeding. Because they contain protein, iron, zinc and vitamin B12, which are very important for the development of the nervous system and support the immunity of your child.

5- Nuts

Nuts are an important source of beneficial fats for the body, especially almonds, because they contain proteins, omega-3 acids and fibers that are beneficial for the growth of the child’s brain and nervous system.


Dates are one of the most important foods that helps with the generating of breast milk, as eating dates enhances the production of the hormone prolactin, the hormone responsible for producing milk in your body, also dates are very rich in calcium that is useful for building and strengthening bones.


for the perfect nutrition of a nursing mother, Egg yolks are  perfect since they are a natural source of Vitamin D that helps your baby’s bones grow and keep them strong, and is also very rich in protein, Vitamin A, B12, iron and zinc. Also, eating eggs while breastfeeding may prevent your baby from the risk of having an egg allergy.

8-The fenugreek

Fenugreek helps to generate milk after childbirth. This is because the fenugreek seeds contain Phytoestrogens, a compound like the estrogen hormone, which enhances the density of breast tissue and prepares it for the breastfeeding process.


During breastfeeding, you will need additional doses of milk, as it contains the essential natural fats that your body needs, and it is also high in protein and calcium, which are important in building your baby’s bones..



9 Most important nutrition of a nursing mother tips- markitee
9 Most important nutrition of a nursing mother tips- markitee



Why do breastfeeding mothers always feel hungry?

It is normal for mothers during the breastfeeding period to feel excessive hunger, because the breastfeeding process causes many changes in the metabolism and hormones so that milk is sufficiently produced.


Breastfeeding the child after eating fish and does the mother’s gases affect the child?

It is known that fish is beneficial for the mother and the infant during the breastfeeding period, as it contains many useful nutrients such as omega-3, which works to generate milk in your breasts, and DocasaHexanenoic acid (DHA), which contains fats necessary for the development of the nervous system in your infant, its effect in activating and developing the brain and nervous system in children.

Fish such as sardines, mackerel, and tuna are very important to you and your baby, especially salmon, as it is rich in DHA. Just try to avoid eating tile fish, swordfish, shark and king mackerel, because they contain high levels of mercury.

Try not to eat fish more than twice a week while you are breastfeeding your baby, because fish cause colic for your baby as a result of gas.


Diet chart for the Nutrition of a nursing mother ready to print

You can download a diet chart for a nursing mother available in pdf format and you can also print it

You must follow the following instructions

  • Drink enough water and fluids to help your body replace the fluid lost during breastfeeding and to keep your body and skin hydrated.
  • Walking for at least a quarter of an hour a day until your body regains its activity and vitality, as it will stimulate blood circulation and burn fat in the body.
  • Pregnancy usually requires great physical and mental strength, as is the postpartum period, so it is necessary to start that new phase full of activity, health and vitality. Take your time to recover to get your body back in shape. I take care of your mental health first.
  • You can buy some products to help you breastfeed so that you can complete your journey easier and less stressful.


And do not forget that it is also important to stick to an adequate amount of water and fluids to help your body replace the percentage of fluids it loses during breastfeeding, and to keep your body and skin hydrated. Also, make sure to go for walks, even for 15 minutes a day to regains your body’s energy and vitality, it will also help stimulating blood circulation and will help you burn the gained baby fat.

Pregnancy period usually requires great physical and mental strength, so is the postpartum period, so it is necessary to start that new phase full of positivity and wellness. Take your time to fully recover and get back in shape. and first and foremost, take care of your mental health and wellbeing.

To assist you during the breastfeeding period to take care of your baby, we have provided you a collection of necessary products and essentials from markitee that will help you during this period, such as breast pumps, milk preserves, breastfeeding pads, baby care products and their skin and other products that will be very useful for you at this stage.

To learn more about these products, please visit the following link

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