Today you get some tips from me for a healthy diet while breastfeeding. For this I brought my favorite recipes.

Healthy diet while breastfeeding

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Today you will get some tips from me for a healthy diet while breastfeeding. The good news in advance: You may actually eat again what you feel like. :) Juhuu!

If someone asks me what waiver of food was particularly difficult for me in pregnancy, then that was clearly the Mettbrötchen. That's what I got on the second day after the birth. A dream after 10 months of pregnancy!

Healthy nutrition during breastfeeding

Eating while breastfeeding - everything is allowed!

Whether sushi or raw milk cheese se - During breastfeeding anything is allowed that you are hungry for. You should only make sure that your baby gets enough energy and healthy nutrients and does not eat fast food all day long. But your diet should be varied and healthy, goes without saying;)

In addition to plant foods such as vegetables (for example, carrots, fennel and spinach), fruits (for example, apples, bananas and apricots), Potatoes and cereal products (preferably wholegrain) may also be used in moderation in animal products such as milk, eggs, meat and fish. All you have to do is avoid too much fat and sweets.

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Quote The Mama Cookbook: 101 Recipes and Tips for Mom & Baby - From Pregnancy to the Age of Three
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 Eating while breastfeeding: salad with fennel and avocado

Stimulating milk production

In the beginning, I had to help my milk production a bit. My midwife recommended fenugreek seeds and a drink that stimulates lactation.Fortunately, he has so far tolerated almost everything I ate. However, there are also babies who are sensitive to some foods.

There is a good chance that your baby will tolerate them when they eat their food during pregnancy.

Rosemary Potatoes with Avocadodip


If your baby has flatulence, it could be because of it that eat too many dairy products or too many sweets (chocolate). Tom has to struggle with slight flatulence, especially in the evening. Instead of cow's milk products, I use soy-based products at the moment and have been completely dispensing with sweets for a few days. This also benefits my figure by the way;)

Even foods such as cabbage, legumes, onions and garlic can be responsible for bloating in large quantities in the baby.

Wunder Po

Cause of the wounded baby poo may be citrus fruits, strawberries or tomatoes. I love to eat both and we have had no problems so far. By the way, oranges and tomatoes are also a great source of folic acid.


The taste of mother's milk is altered by foods such as asparagus, basil or curry. Some babies do not like this changed taste. Tom does not mind me enjoying the asparagus season to the full:)

 Nursing during lactation: potatoes, avocado, carrots, fennel

Drinking healthy while breastfeeding

As during pregnancy, women should be careful to drink enough during lactation. Between 2 and 2.5 liters are ideal. The best drinks are still water, unsweetened herbal or fruit teas and juice spritzers. However, due to its milk-inhibiting effect, peppermint or sage tea should be avoided.

Caffeine-containing beverages such as coffee, black tea, cola or energy drinks can be the trigger for troubled baby nights.I prepare the cereal once a week, which is particularly convenient and time-saving.

 My breakfast while breastfeeding: Homemade muesli


At lunchtime, dishes or remnants of dinner are served on my plate. My absolute favorite lunch are rosemary potatoes with avocado dip. They are prepared in no time.

My breastfeeding lunch: rosemary potatoes with avocadodip


In the evenings, I often eat a filling salad with fennel, avocado and grapefruit, meat with vegetables or something light from the low carb category, such as the stuffed peppers with lentils and goat cheese. But I do not say no to Spaghetti Bolognese;)

My dinner during breastfeeding: mixed salad

 Stuffed peppers with goat cheese and lentils

p nack

As a snack, I eat nuts, cottage cheese, a fruit salad or this delicious chia fruit pulp. Unless I'm back in the mood, I like to eat pastries like cinnamon buns made from quark oil dough or a piece of cake at lunchtime.

Chia fruit juice for breastfeeding

More Breastfeeding Tips

Feel Good

Take your time to breastfeed and seek a cozy place in the apartment where you both feel good.


Breastfeeding makes you thirsty, me at least. That's why I always have a bottle of water handy when I'm breastfeeding.

Nursing Pillows

Nursing pillows, such as the Ergobaby Nursing Pillow Natural Curve, are ideal for a comfortable and comfortable sitting position I do not want to be without it.

The nursing pillow is ergonomically shaped, very sturdy and totally cuddly. The baby is automatically brought to the recommended abdominal-to-abdominal position when breastfeeding. Totally practical, I find that you have both hands free while breastfeeding.:)

The Ergobaby nursing pillow protects your back, because you automatically sit straight. By the way, Tom likes it too - he likes to sleep on the nursing pillow after breastfeeding.

I would recommend the nursing pillow especially for those who are still breastfeeding for the first few weeks.

 ERGObaby nursing pillow incl. cover Natural Curve collection, filling made of dimensionally stable foam ERGObaby nursing pillow incl. cover Natural Curve collection, filling made of dimensionally stable foam *
  • The Natural Curve Nursing Pillow is specifically designed for the right abdominal-to-abdominal position for breastfeeding. It helps ...
  • Ergonomically shaped post for proper donning. The baby's head is higher than his stomach to get a good ...
  • Nursing pillow incl. Cover. The fluffy cover * is comfortable for the baby, removable and machine washable 30 ° C. Sheep ...

 Ergobaby Natural Curve ™ Nursing Pillow

Nursing Wear

I do not know about you, but I have not found any really nice nursing clothes yet. So I put on my normal things. Mostly blouses, denim shirts or tunics or even sweaters with a top underneath. This also works wonderfully and protects your wallet.

Advertising. Thanks to Ergobaby for the Natural Curve ™ Nursing Pillow. My opinion on the product has not been affected.
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