Nutrition for Breastfeeding Mothers: Supporting Your Body & Baby
Disclaimer:
Breastfeeding is different for everyone, and nutritional needs can vary depending on individual circumstances. While this article provides general guidance on nutrition for breastfeeding mothers, it is not a substitute for medical advice. If you have specific concerns about your diet, milk supply, or baby’s health, please consult your health visitor, GP, or a registered dietitian.
Breastfeeding places additional energy demands on the body, making good nutrition essential for both you and your baby. Eating well can support your recovery, help maintain your milk supply, and keep your energy levels stable while caring for a newborn.
This article covers the key nutrients needed for breastfeeding, how to stay hydrated, and simple meal ideas to help you feel your best.
How Many Calories Do You Need When Breastfeeding?
Breastfeeding requires an extra 400-500 kcal per day to support milk production (Neville et al., 2014). However, calorie needs vary based on factors like metabolism, activity levels, and whether you’re exclusively breastfeeding or supplementing with formula.
⚠️ Be cautious with calorie restriction.
If your goal is weight loss, it’s important to take it slow. Cutting too many calories too soon can reduce energy levels and potentially affect milk supply (Lovelady et al., 2000).
Aiming for a moderate, sustainable calorie deficit (250-300 kcal per day) can allow for gradual weight loss without compromising your nutrition or milk supply.
Key Nutrients for Breastfeeding Mothers
To support milk production, recovery, and energy, focus on the following nutrients:
1. Protein (Helps with Recovery & Milk Supply)
Protein is essential for muscle repair, immune function, and maintaining milk production (Phillips, 2016).
✅ Aim for: 1.2-1.7 g per kg (0.54-0.77 g per lb) of body weight daily.
✅ Sources: Lean meats, eggs, dairy, lentils, chickpeas, tofu, fish.
✅ Quick Meal Idea: Greek yoghurt with berries & nuts.
2. Healthy Fats (Supports Brain Function & Hormones)
Your baby’s brain development depends on omega-3 fatty acids, especially DHA (Innis, 2016).
✅ Best Sources:
Oily fish (salmon, sardines, mackerel) – Aim for 2 portions per week (but limit high-mercury fish like swordfish).
Avocados, nuts, seeds, olive oil for hormone balance.
✅ Quick Meal Idea: Wholegrain toast with avocado & smoked salmon.
3. Iron (Prevents Fatigue & Supports Recovery)
Iron stores drop after birth, especially if you had significant blood loss. Low iron levels can lead to fatigue, dizziness, and low energy (Milman et al., 2017).
✅ Sources:
Red meat, turkey, chicken
Lentils, beans, fortified cereals, spinach
Pair iron-rich foods with vitamin C (e.g., peppers, oranges) for better absorption.
✅ Quick Meal Idea: Lentil soup with wholegrain bread & a side of orange slices.
4. Calcium (Supports Bone & Teeth Health for You & Baby)
Breastfeeding increases calcium demands, as your body uses stored calcium to support milk production (Weaver et al., 2016).
✅ Sources:
Dairy (milk, cheese, yoghurt)
Fortified plant-based alternatives
Dark leafy greens (kale, spinach, bok choy)
✅ Quick Meal Idea: Cottage cheese with fruit & almonds.
5. Hydration: The Key to Milk Supply & Energy
Breastfeeding increases fluid loss, so staying hydrated is crucial for milk production and overall well-being.
✅ Aim for: 3-3.5 litres (100-120 oz) per day.
✅ Hydration Tips:
Keep a water bottle nearby during feeds.
Coconut water, herbal teas, and soups can also help.
Signs of dehydration: Dark urine, headaches, dizziness, low milk supply.
What to Limit While Breastfeeding
⚠️ Caffeine – Safe in moderation (200-300 mg/day, about 1-2 cups of coffee), but too much may cause fussiness in babies (Santos et al., 2012).
⚠️ Alcohol – Small amounts are generally fine, but best to wait at least 2-3 hours per drink before breastfeeding (CDC, 2022).
⚠️ Highly processed foods – Can cause energy crashes and affect nutrient intake.
Simple & Quick Meal Ideas for Busy Days
🥣 Breakfast: Overnight oats with Greek yoghurt & flaxseeds.
🥗 Lunch: Wholegrain wrap with hummus, chicken & spinach.
🍛 Dinner: Slow cooker salmon with roasted sweet potatoes & broccoli.
🥜 Snacks: Handful of almonds, cottage cheese with fruit, boiled eggs.
📌 As a Thrive & Survive Club member, you already have access to 100s of meal ideas tailored for busy parents! Check your member portal for easy, nutrient-packed recipes.
Final Thoughts
Breastfeeding places extra demands on your body, making proper nutrition and hydration key to both your health and milk production. Eating balanced meals, drinking plenty of water, and avoiding drastic calorie cuts can help you feel your best while caring for your baby.
⚠️ If you have any concerns about your diet, energy levels, or milk supply, please speak to your health visitor, GP, or a registered dietitian.