What to Eat While Breastfeeding: A Dietitian’s Perspective
Eating well while breastfeeding is one of the best ways to support both your health and your baby’s development. Your body is working hard to produce nutritious milk, so giving it the right fuel can help you feel energized, maintain a steady milk supply, and recover postpartum.
But what exactly should you be eating? We’ll go over the key nutrients you need, the best foods to include in your diet, and what to be mindful of— all from a dietitian’s perspective.
How many calories do you need while breastfeeding?
Breastfeeding requires more calories than pregnancy. Your body uses energy to produce breast milk to meet your baby's growing nutritional needs. If you’re exclusively breastfeeding, you need about 400 to 500 extra calories per day.
With increased energy needs, your hunger cues may increase and it's important to respond with nourishing foods that provide lasting energy and nutrients. Listening to your body and fueling regularly can help maintain your stamina, support milk production, and promote overall well-being during this demanding phase. It’s important to prioritize balanced meals and snacks that include complex carbohydrates (like oats or sweet potatoes), protein (such as legumes or eggs), and healthy fats (like avocado or olive oil).
So what should you eat when breastfeeding?
To ensure a healthy diet while breastfeeding, consume a variety of healthy foods, including:
Vegetables and Fruits: Provide vitamins, minerals, and antioxidants that promote overall health. Try for a colourful mix to maximize nutritional benefits!
Whole Grain Foods: Foods like oats, brown rice, and whole wheat bread offer fiber and a steady source of energy
Protein Foods: Incorporate lean meats, poultry, fish, eggs, legumes, nuts, and seeds to support muscle repair and immune function
Hydration is also an important consideration in supporting milk production. Your fluid needs increase while breastfeeding, with most people needing between 10 to 13 cups of fluids daily. Water is the preferred choice of drink, but if you’re having a challenge getting enough water in you can work on increasing other fluid options as well. Make sure to keep a water bottle close by to help you stay well hydrated!
Why healthy fats matter during breastfeeding.
Healthy fats play a vital role in both maternal and infant health. They support the development of your baby’s brain and nervous system, and they help keep you feeling full and satisfied between meals.
Fat composition in material diet influences breastmilk fat composition, so it’s a good idea to focus on including sources of unsaturated fats—like avocados, nuts, seeds, olive oil, and fatty fish such as salmon. These healthy fats can boost the quality of your breast milk while providing essential fatty acids like DHA. These fats also support your own hormonal balance and energy levels during the postpartum period. Aim to include a source of healthy fat at most meals and snacks to help meet your body’s increased demands.
Other dietary considerations for breastfeeding.
There are a few other foods that we want to be mindful of limiting or avoiding when breastfeeding as certain substances can pass through breastmilk to you baby.
Fish Consumption: Some fish contain high levels of mercury, which can be harmful to your baby’s development. Limit or avoid varieties like shark, swordfish, and marlin. Instead, opt for safer options such as salmon, canned light tuna, shrimp, and pollock, which provide omega-3 fatty acids while keeping mercury exposure low
Caffeine Intake: Limit consumption of caffeinated beverages and foods, as caffeine can pass into breast milk and may cause fussiness or sleep disturbances in the baby
Alcohol: Alcohol can transfer into breast milk. It’s best to consult with a healthcare provider regarding safe consumption levels during breastfeeding
Additionally, before taking any vitamins, minerals, or herbal supplements, it's recommended to discuss them with a healthcare professional to ensure they are safe for both mom and baby.
Key takeaways for breastfeeding nutrition.
Breastfeeding is a unique journey, and nourishing yourself with the right foods can make a big difference in how you feel and how your baby thrives. A balanced diet, proper hydration, and mindful choices support both your energy levels and milk production for the baby.
Keep in mind—there’s no one-size-fits-all approach to breastfeeding nutrition. Every mom’s journey is unique, and the key is to find a balanced, nourishing diet that works for you and is sustainable throughout your breastfeeding experience. If you have any concerns or need personalized guidance, consulting a registered dietitian or healthcare provider can help you make informed choices with confidence.
Beyond nutrition, successful breastfeeding is just as important and depends on positioning, latch, and a good understanding of your baby’s cues. To learn more about breastfeeding support, schedule a complimentary meet-and-greet consultation with our lactation consultant today!
