Having a breastfeeding grocery list is an excellent way to ensure that you are buying the right foods to maintain your milk supply and provide your body with the necessary nutrients to support breastfeeding.
Whether you are a new mom just getting started with breastfeeding or a veteran nursing mama, you know the importance of proper nutrition and a balanced and healthy diet to support milk production and overall health. And you may have discovered that some foods are known to increase milk supply, while others can have the opposite effect.
However, knowing what to eat and what to avoid is just one piece of the puzzle of a breastfeeding diet.
Equally important is having the right ingredients on hand to make a nutritious and convenient breastfeeding meal plan possible. Thats where a breastfeeding grocery list comes in super handy.
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Why You Need a Grocery List for Breastfeeding
A breastfeeding grocery list is a list of foods and beverages that you should have in your pantry, fridge, or freezer to support your breastfeeding journey. These are items that promote milk production and support overall health for both you and baby.
A grocery list for breastfeeding moms is important for several reasons:
- It helps you plan and organize your meals for the week, ensuring that you are buying all the necessary ingredients to prepare healthy, nutritious meals.
- It can also help you save money by reducing food waste, avoiding impulse buying, and preventing you from making unnecessary trips to the grocery store.
- Helps you know what foods to avoid while breastfeeding so that you dont have a fussy baby.
- It can help you ensure that you are consuming a well-balanced diet, including a variety of nutrient-dense foods that are beneficial for both you and your baby. Breastfeeding requires more energy than usual, and consuming the right foods can help support your energy levels throughout the day and maintain your breast milk production.
What to Include on Your Breastfeeding Grocery List
When it comes to creating a grocery list while breastfeeding, there is no one-size-fits-all approach.
Your list will depend on your taste preferences, dietary restrictions, cultural background, and budget.
However, there are some general categories of the best foods and beverages that most breastfeeding moms can benefit from including on their grocery shopping lists. Dividing the list into categories makes it easier to organize and shop.
Learn more about the BEST breastfeeding foods here.
Here are some of the essential foods to include in each category.
1 – Protein-rich foods
Protein is essential for building and repairing tissues, including breast tissue. Breastfeeding moms need about 71 grams of protein daily, slightly more than non-pregnant women.
Some of the best high-protein foods for Breastfeeding are:
- Lean meats: such as dark meat which are sources of iron and vitamin B
- grass-fed beef: source of iron and healthy fats
- wild-caught salmon: source of omega-3 fatty acids
- wild-caught sardines: rich in omega-3s, calcium, and vitamin D
- shrimp
- anchovies: source of omega-3s
- oysters: rich in zinc an essential nutrient for breastfeeding
- Eggs: source of healthy fats
Dairy products including cottage cheese, milk, and Greek yogurt are also good options as long as your baby is not sensitive to dairy. If they have colic or eczema, you may want to eliminate dairy from your diet for a while to see if their symptoms improve.
Drinking protein shakes while breastfeeding is another safe option to try if you have trouble getting enough protein in a day. This one is my favorite.
To make meal planning more manageable, you can batch-cook protein-rich foods and freeze them in individual portions. For example, you can make a big batch of chicken breast or lentil soup, portion it out, and reheat it as needed.
These are some great lactation soup recipes to try.
2- Whole grains
Whole grains give you complex carbohydrates, which are a good source of fiber and energy. Fiber is important for regulating bowel movements and preventing constipation, which can be a common issue during breastfeeding.
Good sources of whole grains while breastfeeding include:
- Brown rice
- Quinoa: a complete protein source that is also high in fiber)
- Oats: oatmeal while breastfeeding is a good source of fiber, can help regulate blood sugar levels and boost milk supply)
- Barley
- Lentils and beans: a great source of plant-based protein and fiber including Garbanzo beans which contain phytoestrogens that can help increase milk supply.
To save time, you can cook a large batch of grains and store them in the fridge or freezer for later use. For example, you can cook a big pot of quinoa and use it in salads, stir-fries, or as a side dish throughout the week.
3- Fruits and vegetables
The rich content of vitamins, minerals, and antioxidants in fruits and vegetables aids in improving immunity and overall health. They also add flavor, color, and texture to meals and snacks.
Some breastfeeding-friendly fruits and vegetables include:
- Berries: blueberries, strawberries, raspberries, and blackberries are excellent sources of antioxidants and fiber
- Bananas: loaded with potassium and vitamin C
- Papaya: contains an enzyme called papain, which can help aid digestion
- Mango: a good source of Vitamin C, beta-carotene, and fiber
- Peaches: high in Vitamin C, potassium, and fiber
- Pineapple: contains bromelain, which can help aid digestion
- Dates: a good source of natural sugars and fiber
- Apricots: good source of fiber and Vitamin A
- Avocado: rich in fiber, healthy fats, and potassium
- Carrots: loaded with beta-carotene
- Bell peppers: high in antioxidants and Vitamin C
- Sweet potatoes: brimming with Vitamin A and fiber
- Leafy greens: Kale and spinach are excellent sources of calcium, folic acid, Vitamin K, and other essential nutrients
- Artichokes: rich in antioxidants and fiber
- Pumpkin: high in Vitamin A, and a good source of fiber
- Beets: rich in iron and folic acid, which are essential for breastfeeding mothers
- Mushrooms: a good source of Vitamin D, which is important for bone health and immune function
To make sure you have enough variety in your fruit and vegetable intake, aim for a mix of colors and textures.
For example, you can add berries to your lactation oatmeal in the morning, snack on carrot sticks and hummus in the afternoon, and roast a medley of vegetables for dinner while breastfeeding.
4 – Herbs and Spices
There are many herbs that can be used in cooking that support healthy milk production and your overall health.
- Fennel: contains phytoestrogens, which can help increase breast milk supply
- Garlic: contains allicin, which can help boost the immune system
- Fenugreek: taking its tea daily is good for improving the milk supply, Learn more about fenugreek for breastfeeding here.
- Turmeric: has curcumin with anti-inflammatory properties
- Ginger: contains gingerol, which has anti-inflammatory properties and can help aid digestion
- Moringa: a good source of iron, calcium, and Vitamin C is also known for its ability to increase milk supply. Learn more about moringa (malunggay) while breastfeeding.
Youll want to check out this list of over 40 lactation recipes - all made with the foods on this grocery list.
5 – Healthy Fats
Healthy fats are important for the nervous system and hormone balance, which are both important for you while breastfeeding, as well as for your baby.
Good sources of healthy fats when breastfeeding include:
- Olive oil: a good source of healthy monounsaturated fats and antioxidants
- Avocado
- Nuts and seeds: such as almonds, cashews, walnuts, chia seeds, hemp seeds, flax seeds, pumpkin seeds, sunflower seeds, sesame seeds
- Fatty fish
- Coconut oil: a source of medium-chain triglycerides (MCTs), which are easily digestible and can provide energy. Read all about the many benefits of eating coconut when breastfeeding here.
- Grass-fed butter: a source of healthy fats and fat-soluble vitamins like Vitamin A and D
- Sesame oil: contains lignans, which can help balance hormones
You can use healthy fats in cooking, baking, or as a topping for salads and roasted vegetables. For example, you can drizzle olive oil on your pasta or use avocado as a spread on your toast.
Try this coconut oil fudge thats loaded with healthy fats.
6- Drinks for Breastfeeding
Staying hydrated is crucial for milk production and overall health. Aim for at least 8 cups of water per day, and more if you feel thirsty or are exercising.
Read the full list of breastfeeding drinks to increase milk supply here.
Other breastfeeding-friendly beverages include:
- Oat Milk
- Herbal tea: such as red raspberry leaf, fennel, fenugreek, or lactation teas
- Coconut water
- Kombucha: a fermented drink that is rich in probiotics, which can help support gut health
- Coconut milk: a good source of healthy fats and can be used as an alternative to cows milk
- Fruit juice (in moderation)
Avoid sugary and high-caffeine drinks, such as soda or energy drinks, as they can interfere with milk production and contribute to weight gain. Here are some more reasons to avoid caffeine while breastfeeding.
The ingredients for lactation smoothies are also good to add to your breastfeeding shopping list so that you can whip up some easy breastfeeding smoothie packs.
7 – Snacks for Breastfeeding
Nursing can make you feel hungry all the time, so its important to have healthy breastfeeding snacks on hand to satisfy your cravings and keep your energy levels up.
Some easy breastfeeding-friendly easy snacks include:
- Fresh or dried fruit
- Lactation energy bites
- Nuts and seeds
- Beef jerky (with additives)
- Hummus and veggie sticks
- Hard-boiled eggs
- Lactation bars
Like to make your own snacks? These homemade breastfeeding snack recipes all include milk-boosting foods.
To avoid overeating, portion out your snacks ahead of time and store them in convenient containers, such as snack bags or small Tupperware. These healthy snacks box ideas are good options too.
8 – Miscellaneous
- Coconut yogurt: a dairy-free option that is also rich in probiotics, which can help support gut health
- Blackstrap molasses: a good source of iron and can help support milk production
- Seaweed/Nori: a good source of iodine, which is essential for thyroid function
Other foods to consider are some of the ones on this list of best foods for postpartum healing.
Foods to Avoid (or Moderate) on Your Grocery List when Breastfeeding
While breastfeeding, its essential to avoid certain foods if:
Your baby has gas, dont include the following items in your grocery list:
- Broccoli
- cabbage
- cauliflower
- Brussel sprouts
- onions
- green peppers
If your baby has colic, dont include in your grocery list:
- Dairy products (milk, cheese, yogurt)
- soy products
- wheat/gluten
- peanuts
- corn
- caffeine
- citrus fruits
Your baby has reflux, dont include in your grocery list:
- Citrus fruits
- wheat/gluten
- tomatoes
- lemons/lime
- caffeine
- spicy and acidic foods
- carbonated beverages
Read more about foods to avoid when breastfeeding baby with acid reflux.
You should also moderate the intake of these foods:
While these foods are not totally off limits its important to moderate them because they can either decrease milk supply or irritate your baby.
- Chocolate
- Coffee
- Black and green tea
- Peppermint
- Sage
- Parsley
There are a lot of nuances to a breastfeeding diet. Read more about green tea while breastfeeding here.
Printable Grocery List for Breastfeeding Moms
Creating a breastfeeding grocery list can help you stay organized, save time and money, and support your milk production and overall health.
By including a variety of protein-rich foods, whole grains, fruits and vegetables, healthy fats, and breastfeeding-friendly beverages and snacks, you can ensure that you are fulfilling your nutritional needs and have enough energy to thrive during this special time.
Remember to listen to your body and adjust your grocery list as needed to accommodate your personal taste preferences, dietary restrictions, budget, and babys sensitivities.
By being mindful of what you eat when breastfeeding and including the right foods in your grocery list, you can help support your breastfeeding journey and your babys development.
Make sure to get a printable copy of this breastfeeding grocery list pdf PLUS the foods to avoid list and a basic meal plan by signing up below.
More Printable Grocery Lists
You may also want to check out our other free printable grocery lists too!
More on Breastfeeding Diet
Our goal here at Birth Eat Love is to make healthy eating easier for breastfeeding moms. Check out some of our best resources below.
Healthy Breastfeeding Diet Tips
Best Lactation Protein Powder for Breastfeeding Moms
How to Produce More Breast Milk
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