Breastfeeding is a beautiful journey and also demanding on a mom’s body. Since what you eat affects how you feel and how well your body does at nourishing your baby, we are breaking down the best foods to eat when breastfeeding.
The best foods for breastfeeding moms are the ones that support steady milk supply, replenish any nutrients lost during pregnancy and birth, and keep your energy levels high throughout the days and cluster-feeding nights.
If you are wondering what to eat while breastfeeding, you’re not alone. Our resident mama nutritionist breaks down the most nourishing options, answers your most Googled questions about the topic, and gives you some easy recipe suggestions to have you feeling your best during this motherhood stage.
3 main reasons why nutrition matters while breastfeeding
- Increased nutrient needs
- Milk production demands energy
- Emotional well-being
Top nutrient-rich foods for breastfeeding moms
On average, a breastfeeding mother needs to eat an additional 450-500 calories each day to keep energy levels up, milk flowing, and her postpartum body healing. Here are some key foods to include in your daily diet during your breastfeeding months:
Oats: Rich in iron and a galactogogue that may increase milk supply. Oats are versatile and naturally gluten-free, and provide fibre for a healthy gut microbiome and satiety. Try these recipes using oats:
- Baked Oatmeal Squares make a healthy snack or easy handheld breakfast
- Overnight oats topped with walnuts, chopped apple and cinnamon
Omega 3 Fats: A source of EPA and DHA, which are healthy fats, for the baby’s brain development, mom’s postpartum brain health and mood regulation. Great sources of omega 3’s are salmon, chia seeds, walnuts, hemp hearts, and flax. Try these recipes:
- Blueberry Flax Jam to spread on toast with almond butter or ricotta cheese, or drizzle it on yogurt or ice cream
- Chia Seed Smoothie makes a quick breakfast or snack
- Baked salmon with a side salad or roasted veggies
Protein: Is a macronutrient that contains all the building blocks for growth and development. Not only does baby need these amino acids, but so does mom for postpartum healing and milk production. Some sources of protein also provide iron, which we cover later in this list. Every meal and snack should contain some protein. Here are some protein-rich recipes to include:
- One Pan Pork Chops Dinner with Sweet Potatoes is a quick dinner with minimal clean up!
- Zucchini Boats with Meat Sauce provides lean protein from ground turkey and fibre from the veggies
- Chickpea Caesar Salad provides plant-based protein from beans. This salad comes together in 20 minutes
Eggs: Provide protein and also choline, an important nutrient for baby’s brain development. A study of the potential of a single egg on maternal and child nutrition shows that eggs can enhance the nutrients in breast milk, contributing to the nutrition and development of children who are breastfed. Some easy recipes with eggs to try are:
- Simple Egg Salad made with Greek yogurt instead of mayo makes a great sandwich or lettuce wrap
- Hard boiled eggs on a salad act as protein
- A simple omelette or scramble with cheese and veggies
Iron-rich foods: This mineral is important because iron is not stored in mom’s body, so her iron stores must be replenished, especially after blood loss from childbirth. If mom is low in iron, she can feel tired, have low milk supply, and have feelings of postpartum depression. Passing iron through breastmilk to baby is important for their brain development and growth. Animal-based sources of iron are better absorbed by the body, but adding vitamin C sources to plant-based iron is helpful. Try these iron-rich recipes:
- Chili made with iron-rich beans, lean ground meat and tomatoes
- Taco Bowls filled with tomatoes, beans, and lean ground meat
- Brownies made with black beans are packed with iron, fibre, and protein
- Simple Salad with Cajun Chicken
- Creamy Curry with Prawns
For even more iron supplementation, try adding the Lucky Iron Fish to your cooking methods
Hydration: Just as breastfeeding mothers need more calories, they also need more liquids. Water is crucial, but so are electrolytes to help your body retain the water. Aim to drink 2-3 litres of water a day, and supplement with herbal teas, clear broth, and these:
- Bone broth provides collagen, healing amino acids, and minerals
- Mother’s Milk Tea is a herbal galactogogue to help increase milk supply
- Coconut water is a natural electrolyte
- Herbal teas considered safe for breastfeeding (Fenugreek, fennel, nettle)
What should you avoid while breastfeeding?
There are a few foods that can impact your energy, blood sugar, mood, sleep, toxic load and milk production while breastfeeding. These are:
- Excess caffeine (limit to under 300mg/day)
- High mercury fish (tuna, swordfish, king mackerel)
- Highly processed foods (instant oats, added sugar, artificial sweeteners, sodas, sweets, packaged foods)
- Alcohol (consult with your healthcare practitioner for info on consuming alcohol while breastfeeding)
- Dairy is an ingredient that some moms avoid while breastfeeding if baby has an intolerance or allergy to it. Discuss this with your healthcare provider if you have suspicions
- Raw fish, meat, and unpasturized raw milk
A gentle reminder
Your body is doing something incredible. You don’t need perfection, just nourishment, hydration, and rest where you can get it. Simple meals count! Plain yogurt with homemade granola, or a quick smoothie, even a frozen waffle with almond butter works. Just remember to eat and nourish yourself so you can be a better mama for your baby.
