The 4 Nutrition Tips Every Breastfeeding Mama Should Follow


Great news breastfeeding mamas! You don’t need to wait until you give birth to switch up your diet! Preparing in advance actually makes the transition after pregnancy even easier.

After all, in the postpartum stage, you’ll be adjusting to many new routines with your little one. Not to mention, managing sleep deprivation which can make caring for your own needs more challenging.

Here are 4 nutrition tips to consider if you are planning to or are currently breastfeeding:

1. Eat 300-500 extra calories a day when breastfeeding

Did you know? - Producing breast milk actually uses extra energy and the best way to get enough energy is by listening to your appetite.

While breastfeeding, you might notice you are more hungry. This is your body’s way of saying it needs more food. Generally, you can plan for an extra large snack in the day, but also aim to keep your appetite satisfied with the right quantity and quality of foods.

2. One handed snacks will be your best friend

You’ll be spending a lot of time feeding your little one, and this is a great opportunity to give your body some convenient fuel to help you get through the day.

While you’re breastfeeding, plan for snacks that are easy to eat one-handed. Anything to make multitasking easier is a plan I’m on board with!


Some great options to stock up on include mixed nuts, crackers and hummus, popcorn, fruit, yogurt, roasted chickpeas, or homemade muffins.

3. Meal prepping can be your greatest tool

In the postpartum period, you’ll likely be feeling tired and putting most of your energy into caring for your baby. Caring for yourself may not feel like a priority; however, it’s essential to eat right so that you can support milk production and care for your baby.

Batch cooking recipes will help to ensure there are balanced options on hand.


Pro-Tip: Try doubling recipes to keep leftovers in the fridge and freezer.

4. Always have a water bottle close at hand

Water is the foundation of breastmilk composition, so it’s important to consume extra while you’re breastfeeding. It’s recommended that breastfeeding mamas aim for about 3 litres of fluids per day to support milk production.

Drinking 3 litres of fluids each day can be a challenge for many women, especially for busy mamas.

Keeping a water bottle on hand not only helps you be conscious of how much water you’ve had, but it also acts as a visual reminder to take a drink. Who doesn’t need that?


Need more support in meeting your breastfeeding nutrition needs? Our registered dietitian can work with you one-on-one to discuss great meal and snack options to make sure you’re getting all the key nutrients for good milk production. Book a consultation here.