The Best Diet for Breastfeeding Moms

Have you ever wondered what the best diet is for breastfeeding moms? You don’t have to guess anymore! In this article, you’ll learn which diet will help keep you and your baby healthy.

Quick facts: Best Diet For Breastfeeding

  • ✅ The World Health Organization recommends a balanced diet that includes a variety of proteins, carbohydrates, and fats for breastfeeding mothers (WHO).
  • ✅ Increasing iron intake, especially during the first two months of lactation, is important for a breastfeeding mother’s health and the baby’s development (American Pregnancy Association).
  • ✅ Eating a variety of vegetables, fruits, and whole grains is essential for breastfeeding moms to ensure that the baby is getting the nutrients they need (U.S. National Library of Medicine).
  • ✅ Breastfeeding moms should consume about 500 extra calories per day to support the energy requirements of lactation (U.S. National Library of Medicine).
  • ✅ Consuming enough vitamin D and calcium is important for breastfeeding mothers; high-fat dairy products are a good dietary source (Mayo Clinic).

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As a new mother, you may be wondering what the best diet for breastfeeding is. Many mothers often have questions about which foods to eat while breastfeeding, and if there are any special dietary needs they should be aware of while nursing. Breastfeeding is an important part of caring for a newborn and ensuring that your baby receives all of the essential nutrients they need to grow and thrive. The right diet can help support optimum milk production, help you maintain a healthy weight, and give both you and your baby the nutrition needed for optimal health.

This guide will provide an overview on the best diet for breastfeeding moms and answer common questions on breastfeeding nutrition.

Benefits of Breastfeeding

Breastfeeding is an incredible gift to both the mother and child, providing many benefits that go beyond just nutrition. From improved immunity and hormone regulation, to a stronger bond between parent and child, the advantages of breastfeeding for both the mother and baby are undeniable.

Let’s take a closer look at the benefits of breastfeeding:

Nutritional Benefits

Nursing your baby is one of the most beneficial things you can do for your newborn’s health. Breast milk provides essential nutrients that are perfect for a growing infant. It’s easy to digest and full of protective factors to help build immunity against infection and disease. It also contains the right balance of vitamins, sugars, minerals and other important compounds in the right amounts for a baby’s growth and development.

In addition to simply providing nutrition, breastfed babies may benefit from greater bonding with their mothers as well as improved cognitive development. Breastfeeding helps make sure that your baby receives all the calories he or she needs for growth, especially in the first few months after birth when breast milk is their primary source of nutrition. Plus, it can make it easier to transition solids because it gives them exposure to different tastes earlier on in life.

Bonding Benefits

Bonding is one of the most important benefits of breastfeeding for both the mother and her baby. During the time of breastfeeding, it’s an opportunity for mother and child to have a special time together – a time that is just theirs. It’s a chance for you to share your love and affection as well as providing nourishment for your baby. It’s also an important part of establishing strong, secure attachment with your child.

Breastfeeding can provide several physiological benefits too. For mothers who choose to breastfeed, the bonding process stimulates oxytocin release which helps reduce stress and blood pressure while increasing relaxation in both the mother and her baby. As such, it can be an important factor in improving sleep patterns and promoting feelings of wellbeing in mothers who are suffering from postpartum depression or other mental health issues related to parenthood.

Nutrition for Breastfeeding Moms

Nutrition is incredibly important for breastfeeding moms, as it provides their babies with the necessary nutrients for healthy growth and development. A balanced diet can provide them with the essential vitamins, minerals, and other nutrients that their babies need.

So, what is the best diet for breastfeeding moms? Let’s take a look:

Calorie Intake

Breastfeeding mothers always need to make sure that they are getting enough fuel to meet their own energy needs while still providing adequate nutrition for their growing baby. A nursing mother’s nutritional needs are very different than those of a non-nursing mother, so it’s important to pay attention to calorie intake during this time. It is recommended that breastfeeding mothers consume about 500 extra calories per day, equivalent to about 2200-2500 calories daily.

This additional caloric intake is important for creating the best breastmilk for your baby, as well as providing the energy necessary for you to get through the day with ease and good health. Focusing on a balanced diet which includes:

  • Lean proteins
  • Fresh fruits and vegetables
  • Whole-grains
  • Healthy fats

along with plenty of fluids should help you maintain your energy levels while meeting your daily nutrition goals.


Protein is an essential dietary nutrient for both the mom and baby during breastfeeding. While it is important for the overall health of a breastfeeding mom, protein is especially important for building and sustaining a healthy milk supply. Good sources of protein for a breastfeeding mom include:

  • Lean meat
  • Fish
  • Poultry
  • Nuts and nut butters
  • Eggs
  • Legumes such as lentils or black beans

Additionally, dairy products like yogurts or cheeses provide an excellent source of calcium and can be incorporated into meals throughout the day.

It’s recommended that breastfeeding moms consume approximately 20-25 grams of protein per meal. Making sure to incorporate adequate amounts of protein into each meal will help promote a healthy milk supply for both the mother and her baby.


Carbohydrates are an essential nutrient to include in a breastfeeding diet. Eating carbohydrates helps to provide the necessary energy needed for breastfeeding, as well as helps to maintain a breastfeeding mother’s milk supply and feeling of satiety. Eating meals that contain carbohydrates can also help regulate blood sugar levels and insulin production in a breastfeeding mother. Additionally, carbohydrates play an important role in helping the body absorb minerals, vitamins and other nutrients.

Healthy sources of carbohydrates for nursing mothers include:

  • Whole grains, such as brown rice, oats, and quinoa
  • Fruits and vegetables
  • Legumes, such as lentils
  • Nuts and seeds, such as almonds and pumpkin seeds

It’s best to focus on getting most of your carbohydrates from minimally processed sources when possible. Eating too many processed carbs like white bread or sugary foods may lead to fatigue and sugar crashes throughout the day which can affect milk production.


For breastfeeding mothers, getting enough fat is essential for both you and your baby. Fat gives your body energy, helps build hormones, and helps your body absorb vitamins. It supplies essential fatty acids for growth and development in children.

The best fats for breastfeeding mothers come from sources like salmon, avocados, nuts, nut butters and oils like olive oil or flaxseed oil. Choose the right type of fat in moderation to give both you and your baby optimal nourishment without unhealthy additions.

Your breast milk has specific types of fats that are important to make sure your baby gets the right kind of nutrition from the start. Breast milk naturally contains omega-3 fatty acids (DHA & EPA) which are important for cognitive development, vision development and immune system health; as well as omega-6 fatty acids (LA & GLA) which are essential for normal growth and brain development.

Vitamins and Minerals

Vitamins and minerals are essential nutrients that help keep the body strong and the immune system working properly. During breastfeeding, it’s important to pay attention to the amount of vitamins and minerals you are taking in, as your baby is relying on you for nutrition.

While a balanced diet of fruits and vegetables should provide enough vitamins for a breastfeeding mom, you may need to supplement with iron, vitamin D or calcium. Iron helps fight fatigue and keeps blood healthy, while vitamin D is important for bone health in both mother and baby. Calcium is needed for muscle and bone growth in babies as well as healthy teeth development.

It’s also important to make sure you’re getting enough B-vitamins such as thiamin, riboflavin, niacin, folate, vitamin B-6 and vitamin B-12 which work together help produce energy from food. Eating a variety of whole grains such as oats, barley or quinoa can provide a good source of these B-vitamins too.

Foods to Avoid

When breastfeeding, it is important to pay attention to nutrition. Eating a well-balanced diet can help ensure that your baby receives the necessary nutrients to grow and develop properly. However, there are some foods that breastfeeding women should avoid for various reasons:

  • Alcohol: Contrary to popular belief, even small amounts of alcohol can pass through breast milk and have a negative effect on the baby’s brain development.
  • Caffeine: While a moderate amount of caffeine may be safe for a nursing mother, excessive intake can cause restlessness and sleep disturbances in the infant.
  • Fish: Fish contain mercury which can be passed into breast milk and cause health issues for both mother and baby if consumed in large quantities over a long period of time.
  • Herbs: Many herbs contain essential oils which may not be safe for babies since they cannot process them properly without risk of an allergic reaction or other side effects.
  • Dairy: Dairy products are high in saturated fat which is difficult for babies to digest and may lead to digestive issues like gas or constipation if consumed in large quantities by the mother while breastfeeding.

Sample Meal Plan

When it comes to nutrition for breastfeeding mothers, it’s important to ensure that you’re taking in enough calories and nutrients to support your baby’s growth while still providing adequate nutrition for yourself. To make this task easier, here is a sample meal plan which focuses on consuming a variety of whole foods and healthy fats.

  • Breakfast: Scrambled eggs with spinach, mushrooms and cheese served with fresh fruit
  • Lunch: Salmon salad with feta cheese, olives and fresh greens
  • Snack: Avocado toast with tomatoes and feta
  • Dinner: Grilled chicken with roasted potatoes, asparagus and garlic sauce
  • Dessert: Greek yogurt topped with honey and walnuts

In addition to these meals, it’s important to make sure you are drinking plenty of water throughout the day. This will help keep your body hydrated so you can better produce breastmilk for your baby. Additionally, try adding in snacks throughout the day such as nuts or trail mix if needed. With these tips in mind, you’ll be on your way to having a successful breastfeeding diet!


The best diet for breastfeeding moms is one that is balanced, nutritious and includes a variety of foods from all the food groups. It should also be one that is tailored to the specific needs of the mom and baby, as well as her lifestyle.

Breastfeeding moms should strive for a well-balanced diet with plenty of fruits and vegetables, whole grains, lean proteins and dairy products. They should also limit their intake of saturated fats, sugars and processed foods.

By following these simple dietary guidelines, breastfeeding mothers can ensure that they are providing their baby with nutrient-dense breast milk while also taking care of their own nutritional needs. This can help both mother and baby feel healthier, happier and more energetic!

FAQs about: Best Diet For Breastfeeding


Q: What types of food should a breastfeeding mother eat?

A: A balanced diet is key for breastfeeding mothers. Eating a variety of nutrient-dense foods such as lean proteins, fruits and vegetables, healthy fats, and complex carbohydrates is important. Breastfeeding mothers should also get enough calories and drink plenty of fluids.

Q: Should breastfeeding mothers avoid any specific foods?

A: Yes, there are some foods that breastfeeding mothers should avoid or limit. These include foods that are high in saturated fat, added sugars, and caffeine. Fish with high levels of mercury should also be avoided.

Q: How much water should a breastfeeding mother drink?

A: Breastfeeding mothers should aim to drink at least 8-12 glasses of water per day. This is in addition to other beverages such as milk, tea, and coffee. Staying hydrated helps promote healthy milk production and can also help ward off dehydration.

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