Whilst breastfeeding is a completely personal choice for new mums, one thing’s for certain - it’s important to remember that your body will need just as much support as your little one in those early days of feeding.
For many mums, looking after yourself can often fall down the priority list. But, in order to support the quality and quantity of your milk production, it is vital to prioritise your wellbeing and your diet.
We’ve partnered with Nutritionist Jenna Hope, who has shared 7 key tips for helping support your breastfeeding journey.
1. Make sure you’re getting enough calories
Breastfeeding is extremely taxing on your energy reserves, with lactating mothers requiring an extra 400 calories per day. Making sure you’re consuming enough food is important for your body to know it has adequate energy to be able to produce milk for your baby. Snacking on nutrient dense, protein-rich snacks regularly can help you hit that target. Where possible, opt for low sugar snacks, as this can help to stabilise your blood sugar levels, support your mood, and balance your energy levels. Here are some nutrient dense, calorie packed snacks:
- A handful of almonds – 191Kcals
- 1 Tbsp peanut butter on an oat cake – 120 Kcals
- A medium pot of 5% Greek yoghurt – 139Kcals
- 2 Medium boiled eggs – 130Kcals
- Cucumber sticks with 3 Tbsp hummus – 150Kcals
2. Complex carbohydrates are essential for supporting energy production
Carbohydrates often get a bad rap in the media, however, they’re essential for providing your body with the energy it needs to maintain milk production. Complex carbohydrates contain fibre which helps to slow down the release of sugars into the blood stream, keeping you fuller for longer and helping to stabilise your energy and moods too. Fibre is also imperative for promoting a healthy gut too. Complex carbohydrates include: wholegrain bread, brown rice, oats, starchy vegetables (think sweet potato, butternut squash, carrots etc.), beans and pulses.
3. Make sure you’re eating enough protein
Protein is a nutrient that typically gets a lot of airtime, and when it comes to breastfeeding it’s particularly important as the mother’s dietary intake of protein will contribute to the protein and overall quality and quantity of the milk they produce. Where possible, prioritise protein from wholefoods such as beans and pulses, tofu, dairy products, meat, fish, eggs and nuts over ultra-processed protein sources such as protein bars or drinks.
4. Stock up on nutrient rich foods containing iodine, iron, calcium and B-Vitamins
These nutrients are vital, not only for your own wellbeing but they can contribute to your breastmilk too. Iodine is a nutrient which isn’t spoken about as much but evidence suggests that iodine is a key nutrient for promoting cognitive development in infants and throughout early childhood. Dairy (or fortified alternatives), white fish and seaweed are all excellent sources of iodine.
Iron is another nutrient which helps to support your baby’s growth and development, as well as supporting your energy levels too. Meat is a brilliant source of iron but it should be consumed in moderation. Plant sources include green leafy vegetables such as spinach, kale and broccoli, nuts such as almonds, and legumes like lentils, beans and peas are all rich in iron. Adding a source of Vitamin C such as lemon juice to your plant sources of iron can help to increase the amount of iron your body can absorb and utilise.
Calcium is essential for supporting the heart health and bone health of both mum and baby. Dairy products (or fortified alternatives), nut butter and soy products are excellent sources of calcium.
Finally, B-Vitamins are vital for energy support and metabolism and can be found in a wide range of whole foods such as beans, pulses, vegetables, nuts, seeds, wholegrains, meat and fish.
5. Stay hydrated!
Breastfeeding draws on a lot of your fluids, so making sure that you’re staying hydrated is important to prevent dehydration and maintain supply. When you start breastfeeding, you’ll naturally find you’re feeling thirstier, however, as your body gets used to it, those signals may not always be so obvious. A good rule of thumb is to ensure you drink a glass of water every time the baby feeds.
6. Limit Caffeine and Alcohol
As a tired new mum, sometimes all you can think about is your next coffee, or even a glass of wine after the baby finally goes to sleep. However, both caffeine and alcohol are stimulants and can work their way into the baby’s milk. It’s not recommended to consume more than 200mg of caffeine per day when you’re breastfeeding. This is equivalent to around 2 cups of instant coffee per day (be aware that shop bought or machine made coffees can contain more caffeine).
Where possible, try to avoid alcohol. However, the recommendations suggest that if you are going to have a drink, try to avoid feeding for 2-3 hours after.
7. Vitamin D
Vitamin D has many roles, including supporting cognitive function, mood, heart health and bone health. Dietary sources of Vitamin D are limited however some include: salmon, eggs, milk and fortified products. It’s challenging to get adequate amounts from food alone and the sun tends to be our main source. However, between September and April (in the UK) we don’t get enough sunlight to support our requirements. Therefore it’s recommended we supplement with 10µg per day throughout these months. Additionally, exclusively breastfed babies should also be given 10µg of Vitamin D as a supplement daily, since babies should stay out of the sun, this recommendation holds all year round. Babies who are having formula milk do not need to be supplementing.
Final thought from Jenna
Looking after yourself during those post-partum months can often feel challenging, but remember you can’t pour from an empty cup - so really try to prioritise you, your needs and your wellbeing. Small steps which you make each day can really add up and can help you to be a better mama too.
For more nutritionist-approved tips, follow Jenna on her Instagram account here.
TL;DR: Here’s how to fuel yourself as well as your little one if you’re breastfeeding.
- Eat an extra 400 calories a day
- Choose complex carbs for energy
- Make sure you’re eating enough protein
- Choose foods containing iodine, iron, calcium and B-Vitamins
- Stay hydrated!
- Limit caffeine and alcohol
- Take a Vitamin D supplement
FAQs
What is the best diet for breastfeeding mothers?
A healthy diet while breastfeeding should include complex carbohydrates (like oats and brown rice), lean proteins, healthy fats, and a variety of fruits and vegetables. Prioritising nutrient-dense foods helps support milk production and gives you the energy you need for motherhood.
Can certain foods help increase breast milk supply?
Yes – there are several breast milk boosting foods that may support lactation, such as oats, almonds, leafy greens, lentils, and fenugreek. These foods are often included in a lactation diet to help nourish mums and maintain supply.
Is there a breastfeeding meal plan I can follow?
While every mum is different, a simple breastfeeding meal plan includes three balanced meals and regular snacks that are rich in iron, protein, fibre and healthy fats. Think porridge with nuts for breakfast, veggie-packed stir fry for lunch, and salmon with sweet potato for dinner.
What are some good snacks to eat while breastfeeding?
Great snacks include Greek yoghurt with berries, nut butter on oatcakes, boiled eggs, hummus with veggie sticks, or trail mix. These are easy to prep, rich in nutrients, and help you stay full between meals.
How important is hydration for breastfeeding mums?
Very! Staying hydrated supports milk flow and helps prevent fatigue. A good goal is to drink a glass of water every time you breastfeed, alongside your usual daily intake.
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