A Guide to a Healthy Breastfeeding Diet

Breastfeeding is a remarkable act of nourishment, providing your baby with the perfect blend of nutrients for optimal growth and development. While your body handles the process, your dietary choices play a crucial role in both your well-being and the quality of your milk. This article explores the essential aspects of a healthy breastfeeding diet, ensuring both you and your little one thrive.

Do I need extra calories while breastfeeding?

Breastfeeding increases your energy demands. You’ll likely need an extra 340 to 400 calories per day, particularly in the early months.¹ Besides, breast milk is primarily water, so staying hydrated is very important.² Drink water throughout the day, especially before and after nursing. Carry a water bottle with you and sip frequently. You can also incorporate hydrating foods like fruits, vegetables, and soups.

What foods should I eat while breastfeeding?

Every breastfeeding journey is unique. Pay attention to how your body responds to different foods. If you notice any changes in your milk supply or your baby’s behavior, adjust your diet accordingly. Don’t hesitate to consult with a registered dietitian or lactation consultant for personalized advice.

A balanced diet rich in essential nutrients is vital for both your health and milk production. Focus on these key components:

Proteins are fundamental for postpartum recovery, playing a vital role in tissue regeneration following childbirth and bolstering immune function to safeguard both maternal and infant health against infections. A diverse intake of protein sources is crucial for lactating mothers, contributing to a nutritionally balanced diet and supporting the production of high-quality breast milk. Lean meats, such as chicken and turkey, provide high-quality proteins that facilitate efficient tissue repair. Eggs offer essential nutrients, including choline, important for infant brain health and cellular development. Dairy products contribute calcium, which is critical for maternal bone recovery and strength. Plant-based options like legumes supply valuable fiber and essential amino acids, supporting overall maternal well-being and digestive health.³

Calcium is a vital mineral, and while breastfeeding, your body draws upon its reserves, primarily from your bones, to meet your baby’s needs, potentially leading to a temporary bone mass reduction of 3 to 5 percent. To replenish these stores and maintain bone strength post-weaning, it’s crucial for breastfeeding mothers (and all women aged 18-50, or 1,300 mg for teens) to consume 1,000 milligrams of calcium daily through sources like three daily servings of dairy (milk, cheese, yogurt) or non-dairy alternatives such as calcium-fortified juice, tofu, dark leafy greens, broccoli, dried beans, and fortified cereals. If dietary intake is insufficient, consulting a healthcare professional about calcium supplementation (avoiding oyster shell sources due to lead concerns) is advisable, as adequate calcium intake throughout life helps reduce the risk of osteoporosis later on, with bone density typically recovering within six months after weaning.⁴

Iron is essential for keeping your energy levels up, especially while you’re busy breastfeeding. Great news is, you can find this vital mineral in delicious foods like lean meats and those powerhouse dark leafy greens. Don’t forget other good sources like fish, cereals that have extra iron added, and the yummy dark meat in chicken and turkey.⁴ A little tip for getting the most out of your iron: your body absorbs iron from animal sources more easily than from plants. Also, keep in mind that tea might make it harder for your body to soak up that iron, so maybe skip your tea right when you’re eating iron-rich foods or taking supplements. On the flip side, foods packed with vitamin C are like iron’s best friend – they help your body absorb it better!

Vitamin D often known as the “sunshine vitamin” which is just as crucial as calcium for strong bones because it helps your body absorb that calcium properly! While sunlight is a source, it’s not the safest due to skin cancer risks and can be unreliable depending on where you live. Instead, focus on vitamin D-rich foods like salmon, mackerel, fortified milk or orange juice, yogurt, and some breakfast cereals, or consider a supplement.⁴

Fats, particularly omega-3 fatty acids, play a vital role in the diet of lactating mothers, profoundly affecting both maternal health and infant development. DHA, a specific type of omega-3 is essential for babies’ brain development and eyesight development. A good ratio of omega-3 to omega-6 fats means your breast milk will be packed with DHA, directly supporting your baby’s growth milestones. To nail this balance, try swapping out those saturated fats like palm oil for healthier veggie oils (like olive oil, sunflower oil, avocado oil and canola oil). Now for the delicious part: aim to include omega-3 rich food like salmon, mackerel, and sardines in your meals at least 2-3 times a week. And don’t forget about creamy avocados and those tiny but mighty seeds like flax and chia; they’re packed with healthy fats and fiber, making them super easy to add to your diet for a happy tummy too.³

Think of fruits and vegetables as your vibrant allies during breastfeeding! They’re bursting with essential vitamins, minerals, and those amazing antioxidants that act like tiny protectors for your body as you navigate postpartum life and nourish your baby. These incredible nutrients also enrich your breast milk, directly fueling your little one’s healthy growth and development. Plus, many fruits and veggies are fantastic sources of fiber, which can be a real digestive system superhero for you. By embracing a rainbow of colorful produce, you’re ensuring both you and your baby benefit from a wide array of these vital compounds.⁵

What foods and drinks should I limit or avoid while breastfeeding?

Caffeine

Generally, you can still enjoy your daily cup (or two!), as up to 300 milligrams of caffeine a day is considered safe while nursing. However, little ones, especially newborns, are more sensitive to caffeine, and it lingers longer in their systems – think days for a newborn versus just a few hours for a 6-month-old. If you suspect your caffeine habit is keeping your baby awake longer, some smart strategies can help. Try feeding your baby before you have your caffeine fix and then waiting about three hours before the next nursing session to give your body time to process it. Cutting back to just one cup a day or taking a break from caffeine altogether until your baby is older might also be good options.⁶

Alcohol

When it comes to breastfeeding and alcohol, the safest bet is always to skip the drinks altogether. But hey, we get it – sometimes you might want to enjoy a little something! The good news is that having just one standard drink a day isn’t currently known to cause any problems for your little one. To play it extra safe, a good rule of thumb is to wait at least two hours after that single drink before you nurse again. Now, it’s super important to know that going beyond that moderate level of alcohol in your breast milk could potentially affect your baby’s development, how they grow, and even their sleep. Plus, having too much alcohol can make it harder for you to think clearly and care for your precious baby safely, and we definitely want to avoid that! So, while enjoying a drink doesn’t mean you have to stop breastfeeding, it’s best to stick to no more than one a day to keep things safe and sound for your little one.⁸

Fish High in Mercury 

Seafood it’s a fantastic source of protein and those amazing omega-3s that are so good for both you and your little one. However, here’s the scoop: most seafood contains some level of mercury or other not-so-great stuff. Too much of these things in your breast milk can be a bit risky for your baby as their little nervous system is still growing and developing. So, how do we enjoy the goodness of seafood without worrying? Simple! Let’s steer clear of the big guys that tend to have higher mercury levels, like shark, swordfish, and king mackerel.⁹

Potential Allergens

Some babies may react to certain foods in their mother’s diet, such as dairy, soy, or gluten. If you notice any signs of discomfort in your baby, such as fussiness, rash, or digestive issues, consider eliminating potential allergens from your diet and consulting with your pediatrician.¹⁰

How to tell if your diet is affecting your baby?

It’s important to be aware that babies can react differently, and certain signs may indicate that your dietary choices are affecting your little one. These common indicators can include eczema, bloody stools, vomiting, diarrhea, hives, constipation, wheezing, congestion, unusual fussiness, excessive gas, and, though rare, a severe allergic reaction like anaphylaxis, which requires immediate medical help.¹¹ If you observe any of these symptoms in your baby, it could suggest a food allergy or intolerance related to something in your diet. Consulting your pediatrician is crucial, as they can guide you in identifying the specific food causing the issue. For certain suspected food allergies, you might be advised to eliminate potential culprits from your diet for a period of 2 to 4 weeks to monitor if your baby’s symptoms improve. Remember that while your baby might show sensitivities or allergies in infancy, they may outgrow these issues later in life. Always seek your pediatrician’s advice before reintroducing any previously eliminated foods into your diet or your child’s.¹⁰

Final thoughts

While diet is crucial, remember that adequate rest and stress management are also essential for successful breastfeeding. Prioritize self-care and seek support from your partner, family, or support groups.

Breastfeeding is a beautiful and rewarding experience. By nourishing yourself with a healthy and balanced diet, you’re providing your baby with the best possible start in life. Remember that flexibility and patience are key, and don’t hesitate to seek guidance from a lactation consultant or other healthcare professionals if you have questions or concerns about breastfeeding or your diet. 

Article sources:

1. Centers for Disease Control And Presentation. Maternal Diet and Breastfeeding. Retrieved February 9, 2024.
2. WebMD. What to Know About Staying Hydrated While Pregnant and Breastfeeding. Retrieved April 21, 2025. 
3. Relato.com. Balancing Nutrients: Why Protein, Carbs and Fats Matter for Lactating Mums. Retrieved June 7 2024.
4. Healthychildren.org. How a Healthy Diet Helps You Breastfeed. Retrieved February 11 2009.
5. WebMD. 12 Super-Foods for New Moms. Retrieved August 08, 2024.
6. WebMD. Is Caffeine Safe While Breastfeeding? Retrieved April 18, 2025.
7. Mayo Clinic. Caffeine content for coffee, tea, soda and more. Retrieved February 06, 2025
8. Centers for Disease Control And Presentation. Alcohol. Retrieved February 26, 2025.
9. Centers for Disease Control And Presentation. Mercury and Breastfeeding. Retrieved February 12, 2024.
10. Healthline.com. 5 Foods to Limit or Avoid While Breastfeeding. Retrieved April 24, 2020.
11. Martín-Muñoz MF, Pineda F, García Parrado G, Guillén D, Rivero D, Belver T, Quirce S. Food allergy in breastfeeding babies. Hidden allergens in human milk. Eur Ann Allergy Clin Immunol. 2016 Jul;48(4):123-8. PMID: 27425167