Healthy eating for breastfeeding

Navigating the new stages of parenthood while figuring out healthy eating for breastfeeding can feel challenging. But breastfeeding nutrition doesn’t have to be complicated.

How to achieve healthy eating habits for breastfeeding

There can be a lot of confusing information regarding breastfeeding nutrition. And it can feel overwhelming when juggling absurd feeding schedules and sleepless nights. Nutrient needs increase to support the breastfeeding parent’s nutrition needs, milk production, and repletion of nutrient stores used during pregnancy. But how much nutrition is actually needed?

Nutrition to support milk production

A breastfeeding mother needs almost an additional 500 calories per day. While additional nutrition is needed, the increase in calories does not necessarily translate to an increase in milk supply. Milk supply is regulated by the infant’s needs, as milk must be regularly removed from the breast to continue or increase milk production. The more milk that the infant takes, the more milk that the nursing parent can produce. The mother’s nutrition affects the composition of the milk and supplying good nutrition for mom helps to ensure nutrient availability for milk production.

As the infant starts to consume complementary foods and demands lessen, milk production will decrease.

Healthy eating for breastfeeding

There is no special diet to support breastfeeding. Doctors and dietitians recommend that breastfeeding parents follow a general, healthy diet full of vegetables and fruit, lean proteins, and whole grains.

Protein needs continue to be increased, just as with pregnancy. Experts recommend aiming for a minimum of 71 grams per day and a minimum of 210 grams of carbohydrates per day. There is no specific recommendation for fat intake. Breastfeeding parents may also notice increased thirst–a perfectly normal response, helping replace fluids from breastmilk production. We recommend consuming about one gallon of fluids per day. For more individualized recommendations, check out this nutrition calculator.

Calorie needs when baby is < 6 months = extra 330 calories per day

Calorie needs when baby is > 6 months = extra 400 calories per day

Keeping snacks on hand, like string cheese, nuts, fresh or dried fruit, or trail mix, can make healthy eating for breastfeeding easy when hunger strikes.

DHA

Parents who consume at least 2-3 servings of fish per week (8-12 ounces) will likely produce milk with higher docosahexaenoic acid (DHA), an omega-3 fatty acid essential for brain and spinal cord development. As with pregnancy, be mindful of the mercury content of fish. If unable to consume adequate fish, a supplement containing 200 mg DHA may be needed each day.

Calcium

There is no increased need for calcium while breastfeeding. However, it is important to consider that if the infant is suspected of having a milk-protein allergy and dairy products are avoided by the breastfeeding mother, a calcium supplement may be recommended to support general needs.

Iodine

More iodine is needed during lactation. Most people consume adequate iodine from food sources such as eggs, seafood, and iodized table salt.

Vitamin B12

This is an essential nutrient used for cell division and replication. People who consume meat generally meet their needs. Vegan, fruitarian, and raw food diets typically do not contain adequate vitamin B12, and a supplement may be needed.

Alcohol

It is recommended to limit alcohol intake while breastfeeding. One single drink may be okay at least 2 hours before breastfeeding or expressing milk.

Caffeine

Limit to less than 300 mg of caffeine per day to avoid affecting the breastfeeding infant. This is equivalent to 3 cups of coffee or less.

Tracking breastfeeding in MyNetDiary

The easiest way to account for the calories burned while breastfeeding is to enter it as an activity in the exercise log. To do this, select to add exercise. Search “breastfeeding, sitting or reclining.” In the activity page, click on the units to change to calories and enter the calories burned for the day.

Eating healthy and meeting the nutrient needs of parent and baby during the breastfeeding phase is simple, with some planning in place. Aim to eat 3 meals and 2-4 intentional snacks per day, which is easier for meeting extra calorie needs without resorting to excessively large meals. Include a good source of protein, some nutritious carbohydrates, and veggies with each meal to bring balance throughout the day.

Related content

Helping new moms return to fitness and health

Tips for easy, healthy meal prep for weight loss

Choose foods for good nutrition with our dietitian's guide to a healthy daily eating plan

Still new to MyNetDiary? Learn more today by downloading the app for FREE.

Other Health Issues->Pregnancy & Breastfeeding