Ultimate Guide to Breastfeeding Nutrition

[ad_1] <img width="800" height="534" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/07/ultimate-guide-to-breastfeeding-nutrition-1024x683.jpg" class="attachment-large size-large wp-post-image" alt="Ultimate Guide to Breastfeeding Nutrition | MyFitnessPal" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/07/ultimate-guide-to-breastfeeding-nutrition-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/07/ultimate-guide-to-breastfeeding-nutrition-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/07/ultimate-guide-to-breastfeeding-nutrition-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/07/ultimate-guide-to-breastfeeding-nutrition.jpg 1350w" /> August is Nationwide Breastfeeding Month—a really perfect time to focus on the function vitamin performs in supporting each you and your child throughout this particular section of life.

Image this: you’re holding your baby in a single arm whereas rummaging via the pantry with the opposite, questioning if grabbing a second granola bar will suffice as “lunch.” If this sounds acquainted, you’re not alone.

Navigating the early days of parenthood may be overwhelming, with sleep schedules, diaper adjustments, and numerous different priorities taking up.

Diet may appear low on the to-do record, but it surely’s key to feeling your finest and passing important vitamins to your child (1). And, with a bit of steering, it may be extra manageable than you suppose!

Small, intentional adjustments to your food plan can present the nourishment that helps your power, confidence, and your child’s wholesome development. Let’s discover how.

Why Diet Issues Throughout Breastfeeding

Do you know the dietary make-up of breast milk adjustments primarily based in your child’s age, time of day, and different elements (1)?

Human milk is commonly described as “liquid gold,” providing tailor-made vitamin that evolves day by day to satisfy your child’s wants (1).

The vitamins wanted to provide milk come out of your food plan and your physique’s personal reserves (1). This implies your food plan impacts each the standard and quantity of milk you produce.

Your nutrient wants improve to make milk, get well from being pregnant and childbirth, and change misplaced vitamins (2).

That makes balanced vitamin important not simply on your child’s well being, however on your personal power, restoration, and temper.

A nutrient-rich food plan over time could assist assist emotional well-being throughout and after being pregnant (3).

However bear in mind, it’s not about perfection. Concentrate on selection, stability, and consuming sufficient to nourish each you and your child.

And as a bonus, take into consideration this: various flavors in breast milk could assist your child settle for stable meals extra simply afterward (4)!

<img width="1024" height="683" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/05/womens-daily-vitamin-routine-1024x683.jpg" alt="A woman smiles as she takes a supplement as part of her women’s daily vitamin routine in a bright, modern kitchen." class="wp-image-63667 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/05/womens-daily-vitamin-routine-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/05/womens-daily-vitamin-routine-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/05/womens-daily-vitamin-routine-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/05/womens-daily-vitamin-routine.jpg 1416w" /> You may additionally like

Ladies’s Every day Vitamin Routine: A Dietitian’s Information to Getting Your Vitamins

Key Vitamins to Focus On

Sure vitamins play outsized roles throughout breastfeeding. Right here’s a breakdown of why they matter, how a lot you want, and among the finest meals sources.

Protein

Getting sufficient protein is essential for therapeutic after labor, sustaining muscle mass throughout breastfeeding, and supporting milk manufacturing (5, 6, 7).

Consuming high-protein meals could even enhance prolactin, a hormone that helps together with your milk provide (7).

Plus, the quantity of protein you eat can straight affect your milk’s protein content material for child (7)!

It’s advisable that breastfeeding mothers want a minimum of 65-71 grams of protein day by day, or round 1.05 grams of protein per kilogram of physique weight per day (7, 8). However some analysis suggests they may want extra (6).

In case you’re enthusiastic about growing your protein consumption, test in together with your dietitian to see if a high-protein food plan is best for you whereas breastfeeding.

Good meals sources of protein:

Poultry and lean meats

Low-mercury fish

Beans, peas, and lentils

Greek yogurt

Tofu and soy merchandise

Eggs

Iron

Iron is important for combating postpartum fatigue and supporting your child’s mind improvement whereas breastfeeding (9, 10).

The advisable consumption for breastfeeding mothers is simply 9 milligrams per day since there’s usually no menstrual blood loss within the first 6 months, and iron shops from being pregnant assist cowl your wants (11).

However, in the event you had low iron throughout being pregnant or important blood loss throughout childbirth, test together with your physician to see in the event you want extra iron whereas breastfeeding (11).

When your interval returns your iron wants could improve to about 18 milligrams per day, which is the advisable quantity for menstruating girls (12).

Additionally, by 6 months, infants (together with breastfed infants) want further iron from meals (10). Chat together with your pediatrician for steering!

Good meals sources of iron:

Meat, poultry, and seafood

Egg yolks

Nuts and seeds

Iron-fortified grains

Beans, peas, and lentils

Spinach

Calcium

Breastfeeding mothers want calcium to assist their child’s bone development and total improvement (13).

Calcium helps mother’s bones, too, however breastfeeding nonetheless tends to briefly decrease bone density (14).

Don’t fear, that is thought-about regular and normally restores after weaning (14). Getting greater than the advisable quantity of calcium has not been proven to forestall this momentary bone loss (14).

Ladies who're breastfeeding want the identical quantity of calcium as non-lactating girls, which is about 1,000 milligrams per day (13).

So, relatively than aiming for further calcium, deal with getting the advisable quantity for you and your child’s total well being!

Good meals sources of calcium:

Cow’s milk, exhausting cheeses, and yogurt

Calcium-fortified soy milk, tofu, and soy yogurt

Leafy greens like kale and broccoli

Some seafood like shrimp

Vitamin D

Vitamin D is essential for absorbing calcium, aiding bone well being, and supporting the immune system—for each mothers and infants (15, 16).

Breastfeeding mothers want the identical quantity of vitamin D as non-lactating girls, which is about 600 IU per day (15).

However breast milk alone usually doesn’t present sufficient vitamin D for infants, so most breastfed infants are advisable to obtain a 400 IU complement beginning within the first few days of life (16).

In its place, some analysis means that mothers can improve vitamin D of their breastmilk by taking a high-dose vitamin D complement, which can meet their child’s wants (17, 18). However, this could solely be finished with steering from a health care provider or dietitian to keep away from the dangers of an excessive amount of vitamin D (17, 18).

Good sources of vitamin D:

Daylight publicity

Fortified milk

Fatty fish like salmon and trout

Vitamin-D dietary supplements

Iodine

Iodine is important for producing thyroid hormones, which play an enormous function in your child’s development and mind improvement (19).

Since breastfed infants get their iodine from breast milk, it’s vital for breastfeeding mothers to have sufficient iodine of their food plan (19).

It is strongly recommended that breastfeeding mothers want 290 micrograms of iodine day by day all through the primary 12 months after child’s delivery (19).

Many breastfeeding mothers don’t meet these suggestions via food plan alone (19).

So, present pointers suggest that breastfeeding girls take a complement containing 150 micrograms of iodine daily in addition to consuming iodine-containing meals (19).

Speak to your physician or dietitian to find out the correct quantity of iodine supplementation for you.

Good meals sources of iodine:

Dairy merchandise

Eggs

Seafood

Iodized desk salt

Choline

Choline is one other key nutrient that breastfeeding mothers want to make sure their breast milk has sufficient for his or her child (20).

It helps your baby’s development, together with their tissues, mind improvement, and reminiscence (21, 22).

Getting sufficient choline whereas breastfeeding isn’t simply good on your child. It additionally could assist mothers by supporting your immune system and protecting your intestine wholesome (21).

The advisable consumption for breastfeeding girls is 550 milligrams of choline day by day in the course of the first 12 months after giving delivery (20).

In case you’re unsure in the event you’re getting sufficient, speak to your physician or dietitian that will help you determine if a choline complement is a good suggestion for you.

Good meals sources of choline:

Dairy merchandise

Eggs

Poultry and meats

Some seafood

Beans, peas, and lentils

Vitamin B12

Infants want vitamin B12 for mind improvement and wholesome pink blood cells (23). A chronic deficiency, if left untreated, , could result in critical and probably everlasting mind injury (23).

Breastfed infants depend on their mom’s milk for B12, particularly within the first six months (23, 24).

Ladies who're breastfeeding want 2.8 micrograms of vitamin B12 per day, based on the Beneficial Dietary Allowance (RDA) (25).

Since B12 is generally present in animal merchandise, breastfeeding mothers who observe a vegetarian or vegan food plan ought to take into account a B12 complement to make sure their child will get what they want (23).

In case you’re uncertain in the event you’re getting sufficient, speak to your physician or dietitian about whether or not a B12 complement whereas breastfeeding is best for you.

Sources:

Poultry and meat

Fish

Dairy merchandise

Eggs

B12-fortified plant milks

B12-fortified cereals

Omega-3 Fatty Acids

Like different key vitamins, breastfed infants get their omega-3s from breastmilk (26). So, as a breastfeeding mother, it’s vital to be sure to’re getting sufficient daily (26).

Omega-3s, particularly DHA, are important on your child’s mind and eye improvement, serving to assist wholesome cognitive and visible improvement (26).

Breastfeeding mothers ought to intention for a minimum of 300 milligrams of omega-3 EPA and DHA per day, with a minimum of 200 milligrams particularly coming from DHA for child’s well being and improvement (28).

However, it’s not simply in regards to the child! For mothers, omega-3s can assist coronary heart well being and should assist decrease the danger of postpartum despair (27).

Good sources of omega-3:

Low-mercury, fatty fish

Fish oil or algae-based omega-3 dietary supplements

Be aware: Plant meals like walnuts and chia seeds present omega-3 ALA, however our our bodies solely convert small quantities of this to EPA and DHA (28). For breastfeeding vitamin, depend on direct sources of EPA and DHA.

Fluids

Breast milk is made up of over 80% water (29). So, staying hydrated whereas breastfeeding is important to take care of your milk provide and keep away from dehydration!

Breastfeeding usually will increase thirst, so take heed to your physique and drink everytime you really feel thirsty.

As a breastfeeding mother, you’ll want about 16 cups (128 ounces) of water day by day (30).

Sure, this feels like quite a bit! However it contains fluids from meals, water, and different drinks to make up for the additional hydration your physique makes use of to provide milk (30).

A straightforward solution to keep on high of your hydration is to drink a big glass of water (or different sugar-free beverage) every time you nurse your child.

Take into account that elements like train and scorching climate can improve your fluid wants (31). And in case your urine is darkish yellow, it could be an indication that you simply’re not consuming sufficient fluids (4).

Good sources of hydration:

Plain water

Seltzer water

Coconut water

Black espresso and teas (be aware of caffeine)

Water with a splash of 100% juice

Water-rich fruit and veggies

Broth-based soups

What to Be Aware About

Whilst you don’t want a “good” food plan, there are issues to restrict or keep away from:

Caffeine: Preserve your caffeine consumption underneath 300 milligrams a day and watch your child for indicators like fussiness or bother sleeping (9). Some infants may be further delicate to caffeine in breast milk (9)!

Alcohol: Alcohol enters breast milk and clears on the identical fee as your bloodstream (9). “Pumping and dumping” doesn't velocity up the elimination of alcohol from breastmilk (9)! This implies not consuming is the most secure selection (32). In case you drink, wait till the newborn is a minimum of 3 months previous, and permit a minimum of 2 hours to cross after a single drink earlier than breastfeeding (30, 32).

Mercury-rich Fish: It’s vital to keep away from high-mercury fish like king mackerel and swordfish, particularly whereas breastfeeding (33). Follow lower-mercury choices, like salmon and cod, and restrict these to simply 1 to three servings per week (33).

Excessive or Extremely-Low Calorie Diets: Avoid excessive or very calorie-restricted diets, as they'll have an effect on milk provide and fail to supply correct vitamin on your breastfed child (34). These diets may drain your physique’s nutrient reserves, inflicting fatigue and potential well being points (35).

Different Issues for Breastfeeding Diet

Another issues to bear in mind for breastfeeding vitamin embrace:

Well being Situations: Some breastfeeding mothers could wrestle to soak up vitamins like vitamin B12, folic acid, iron, or calcium resulting from circumstances like bariatric surgical procedure or gastrointestinal issues (23). You probably have a well being situation, speak to your physician or dietitian about assembly your dietary wants whereas breastfeeding.

Feeding Fussiness: Meals like spicy dishes or gas-producing veggies can typically make breastfed infants fussy (30). In case your child appears uncomfortable after you eat sure meals, lower them out for every week to see if it helps (4, 30). If there’s no change otherwise you’re uncertain, seek the advice of your pediatrician.

Meals Allergic reactions: Meals allergic reactions from breastfeeding are uncommon, however frequent allergens like dairy, nuts, or eggs could often trigger points like rashes, digestive issues, or fussiness (4, 30, 36). Monitor your child after feedings, and speak to your pediatrician about any considerations. If extreme signs like wheezing or throat swelling happen, search instant medical assist.

Ceaselessly Requested Questions (FAQs)

What number of further energy do I would like whereas breastfeeding? Most breastfeeding mothers want an additional 340 to 400 extra energy day by day than earlier than being pregnant (20). However it depends upon elements like their age, exercise degree, and whether or not they're completely breastfeeding (20). Take heed to your starvation cues!

Can I drop a few pounds whereas breastfeeding? Sure, breastfeeding mothers usually lose 1 to 4 kilos monthly naturally with out slicing energy, however outcomes can differ from individual to individual (31). Wait a minimum of two months on your milk provide to determine earlier than making an attempt to drop a few pounds (37). Then, intention to lose not more than about 1 to 2 kilos every week. Fast weight reduction or slicing energy an excessive amount of can have an effect on milk provide (34, 37).

What if my child reacts to one thing I eat? In case your child appears fussy or gassy after you eat sure meals, take word, and check out avoiding that meals for every week to see if it helps (4). When doubtful, seek the advice of your pediatrician.

Are dietary supplements needed whereas breastfeeding? Dietary supplements aren’t needed in case your food plan meets your breastfeeding vitamin wants. However, in the event you’re lacking some key vitamins (like most mothers!), postnatal dietary supplements or multivitamins are advisable (4, 20). Seek the advice of your physician or dietitian to search out what’s finest for you.

The Backside Line

Nourishing your self whereas breastfeeding is important, but it surely doesn’t need to be overwhelming. Concentrate on consuming a wide range of complete meals, staying hydrated, and discovering stability.

Give your self grace throughout this particular time for you and your baby. Each meal doesn’t need to be good, and small adjustments make an enormous distinction over time.

In case you’re uncertain about whether or not you want a complement whereas breastfeeding, converse together with your physician or dietitian. They may give you personalised recommendation that’s best for you.

Want further assist in your postpartum well being journey? Instruments like MyFitnessPal will help you observe your vitamin and simplify meal planning to assist each you and your child thrive.