In this guide, you’ll find everything you need to know about nutrition during lactation, including calorie needs, essential foods, what to avoid, and helpful tips for managing your diet while breastfeeding.
How Many Calories Does a Breastfeeding Mom Need?
Breastfeeding increases a mother’s daily calorie needs. On average, nursing moms require 340–400 extra calories per day compared to pre-pregnancy needs. This brings the total to around 2,000–2,800 calories per day, depending on activity level and body size.
As solid foods are introduced to the baby (around 6 months), milk demand decreases, and moms can gradually reduce their calorie intake to match.
Top Foods to Eat While Breastfeeding
Here are some of the best foods to include in your daily breastfeeding diet:
1. Whole Grains
Great source of complex carbohydrates, fiber, and B vitamins. Whole grains help you feel full, stabilize blood sugar, and prevent postpartum constipation.
Examples: Oats, brown rice, barley, whole wheat bread and pasta.
2. Salmon and Sardines
Rich in high-quality protein and omega-3 fatty acids that support brain development in babies. Salmon is also a good source of vitamin D—often low in breastfeeding women.
3. Chicken
Lean protein loaded with vitamin B12 and choline—both essential for your baby’s brain and nerve development.
4. Vegetables
Leafy greens and a variety of vegetables provide fiber, calcium, and antioxidants. Easy to add to meals, salads, or sandwiches.
5. Lean Beef
Offers iron, zinc, and B vitamins for energy. Grass-fed beef contains more omega-3s and no added hormones.
6. Eggs
Eggs are rich in protein, vitamin D, folate, and choline, which supports brain growth in infants.
7. Legumes
Beans, lentils, and chickpeas offer plant-based protein, calcium, and essential nutrients. Also beneficial for heart health.
8. Greek Yogurt
Packed with calcium and protein. Great as a snack or breakfast paired with fruit and nuts.
9. Nuts and Seeds
Almonds, walnuts, and sesame seeds are full of healthy fats, calcium, and antioxidants. They may also reduce allergy risk in babies, if no allergy history exists in the mother.
10. Mushrooms
Low-calorie, nutrient-rich, and a good source of B vitamins like riboflavin, niacin, and B5—all of which pass into breast milk.
Foods to Avoid or Limit While Breastfeeding
Although most foods are safe in moderation, there are a few to watch out for:
1. High-Mercury Fish
Avoid shark, king mackerel, swordfish. Opt for low-mercury options like salmon, sardines, or light tuna.
2. Excess Caffeine
Keep intake under 300 mg per day (about 2–3 cups of coffee). Too much can disturb your baby’s sleep.
3. Artificial Sweeteners
Some studies suggest links to childhood obesity, though not confirmed. Limit intake as a precaution.
4. Alcohol
Alcohol can pass into breast milk and affect your baby’s development. Best to avoid or consume with caution under medical advice.
5.Hydration and Breastfeeding
Many breastfeeding mothers feel constantly thirsty—a sign the body needs fluids. Aim for at least 2 liters of water per day. Water should be your main drink, but you can also include milk, herbal teas, and fresh juices in moderation.
Healthy Snack Ideas for Breastfeeding Moms
- Fresh fruit with a handful of unsalted nuts
- Low-fat Greek yogurt or cottage cheese
- Whole grain crackers with hummus or nut butter
- Sugar-free fortified cereals with low-fat milk
- 100% natural fruit juice (limit to 150 ml)
Losing Weight While Breastfeeding
Breastfeeding naturally burns calories. Most moms lose weight gradually, especially during the first 3–6 months.
Instead of crash dieting, aim for balanced meals and gentle exercise like walking or postnatal fitness classes. Avoid restrictive diets or intermittent fasting unless medically advised.
Tips for healthy weight loss:
- Don’t skip meals
- Limit sugary snacks and fried foods
- Use healthy cooking methods: steam, grill, bake, or air-fry
- Prepare meals in advance to avoid fast-food temptations
- Stay active with low-impact activities
Final Advice
Breastfeeding moms need more energy and nutrients. Focus on variety—lean proteins, whole grains, healthy fats, fruits, and vegetables. Avoid high-mercury fish, limit caffeine, and stay hydrated.
For a personalized diet plan, speak with a registered dietitian or nutritionist online through platforms like Altibbi without leaving your home.
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