Breastfeeding mothers should eat foods containing these nutrients: 

• Omega 3 and DHA
  Found in oily fish, such as salmon and sardines, and nuts such as flaxseeds and walnuts.
• B-group vitamins
  The amount of B-group vitamins our bodies can store is limited, but regularly eating foods rich in B-group vitamins can help – this includes leafy green vegetables, eggs, legumes, poultry and lean meat.
• Protein
  Found in seafood, poultry, lean meat, eggs, legumes, nuts and seeds.
• Iron
  It’s possible to increase iron intake by eating red meat and green leafy vegetables.
• Calcium
  Dairy products like milk, cheese and yoghurt are great sources of calcium, as well as leafy green vegetables. 
• Vitamin C 
  Citrus fruits, kiwi, cabbage, tomato and capsicum all contain Vitamin C.
• Vitamin D
  Levels of Vitamin D can decrease postpartum. The best source of Vitamin D is to spend some time in the sun, but remember to apply sunscreen as required. In addition, eating fortified foods, such as milk and yoghurt, can increase intake. Look for labels indicating it has been fortified with vitamin D.
• Folic acid (folate)
  Folic acid is an important nutrient during pregnancy and should continue to support a healthy postpartum diet. It’s found in leafy green vegetables, beans and grains.
• Betacarotene
  You can increase your intake of betacarotene by eating yellow, orange and green leafy vegetables like carrots, spinach and sweet potatoes. 
• Iodine
  Dairy products and seafood contain iodine, as do some table salt – check iodine is specified on the label.
   

How many calories should a breastfeeding mother consume? 

Breastfeeding mothers should get enough vitamins and minerals for both them and their baby, but that shouldn’t require a significant increase in calorie intake.

Most women produce plenty of breast milk by eating between 1800-2200 calories a day. If your partner feels hungry between meals, opting for healthier snacks, such as carrot sticks, low-fat yoghurt or fruit, instead of high-fat, sugary treats can help them obtain the nutrients required while breastfeeding.

It’s important to stay hydrated when breastfeeding. It is recommended a breastfeeding mother drinks plenty of water and avoids or limits caffeine and alcohol intake, as these can pass into breast milk. 
 

What foods should be avoided when breastfeeding? 

Highly processed foods with little nutritional value should be swapped for fish, lean meat, vegetables, fruit, whole grains and low-fat dairy.

And while it’s unlikely to affect your baby, breastfeeding mothers can minimise the risk of illness by avoiding undercooked meat or foods that have passed their Use By date and might have gone off.

For more information and recommendations on what to eat while breastfeeding, refer to the NHMRC’s dietary guidelines.