Breastfeeding Food and Diet Guide For Nursing Mothers

Written By Eliza Claire

What you need to know about food, vitamins, and supplements when you are breastfeeding.

Breastfeeding your baby is a sure way to feel confident that your little one is getting all of the vitamins, nutrients, and minerals they need to grow, thrive, and have energy. We all know how crucial it is to fuel our little ones properly to ensure they feel their best.

But what about mum? The one whose body is producing the miracle liquid gold? She needs fuel for herself too! Do also note that not all of the foods in the world have been clinically proven to help produce or increase milk supply. All mothers are different, so find out which food affects your milk supply. Keeping your own diet food log would be helpful as well. 

Additionally, it is also important to note that if you typically consume a well-balanced diet, “vitamin supplements are not considered necessary for breastfeeding mothers”. However, it is pretty common for nursing mothers to consume postnatal vitamins, which is totally fine to do so.

Here are some things breastfeeding mothers need to know about establishing and maintaining a well-balanced diet.

  1. Both calcium and vitamin D are essential but additional calcium is optional for lactating women
    According to Harvard Medical School’s suggested guidelines, 500 to 700 mg a day of calcium and 800 to 1,000 IU of vitamin D would suffice. Lactating women also require that same amount of calcium per day. There is no real need to add more calcium when you are breastfeeding. There are also many misconceptions that nursing mothers need to drink more milk to make more milk - which is also untrue. According to research, “breastfeeding mothers do not need to drink extra milk to increase breast milk production”.

    Nonetheless, besides getting calcium from milk sources, you can consider foods like cheese, yogurt, dark leafy greens, and fortified orange juice. Vitamin D can be obtained by consuming foods like “cod liver oil, oily fish, some mushrooms, fortified foods”.

  2. Foods with FOLIC ACID!
    Just so you know, Vitamin B9 is folate. Folate helps to produce healthy red blood cells. Folic acid is synthetic which means it is man-made and it can be found in many supplements and fortified foods. Furthermore, Folic acid can be passed through the mother's breast milk to the baby and many mothers do continue to nourish their child with folic acid through their breast milk.

    In fact, there are a huge variety of foods that naturally contain folate such as dark green leafy vegetables, beans, peanuts, sunflower seeds, fresh fruits, whole grains, liver, seafood, eggs, etc. For mothers who aren’t eating enough of these folate-rich foods, they may be advised to consume folic acid supplements via tablets.

  3. No additional iron intake is required for lactating women
    The recommended iron level for a breastfeeding adult is 9mg per day compared to 18 mg in non-lactating women. This shows that iron levels required for a breastfeeding woman (who are not anemic) are lower because they “usually do not resume their menstrual period for the first four to six months, so there is little iron lost in menstrual blood”.

    It can be challenging for both mom and baby to receive enough iron, so consult with your doctor to discuss supplements if you feel that is right for you. Regardless, iron is crucial for growth and development! Foods high in iron include shellfish, quinoa, and turkey!

  4. Foods that are high in PROTEIN!
    Studies have shown that protein is important for breastmilk production and “it passes from the woman to the baby to nourish and support growth”. Additionally, lactating women require an additional 25 grams of protein a day compared to normal adults. Some high protein options are eggs, lean meats, and poultry. Vegetarians can still get their proteins from beans, peas, soy, nuts, nut butter, milk, and egg products.

  5. Foods that are high in CARBOHYDRATES!
    Carbohydrates are the quickest way to fuel your body with energy. You, mummy, need the energy to keep lactating indeed! Research has shown that breastfeeding mothers going on a low-carbohydrate diet “could result in reduced milk production”, though some mothers may not see any changes in milk production. The best options when consuming carbs are bread, beans, milk, popcorn, potatoes, cookies, spaghetti, corn, fruits, and vegetables, so find your favorite ones and keep your fridge stocked!

    If you do want to try a low-carb diet to lose weight, it is highly recommended to wait until your baby starts consuming solids, which is around 6 months old. Do keep a lookout for decreased milk supply and most importantly, watch baby’s diaper output and weight gain!

  6. Foods that have HEALTHY FATS!
    Healthy fats are another great way to fuel your body with energy, while also helping with the absorption of other vitamins. Some tasty healthy fats to incorporate into your diet are olive oil, coconut, eggs, full-fat yogurt, avocado, nuts and seeds, and tofu!

  7. WATER!
    Do you feel thirstier than normal when breastfeeding? Reach for water and listen to your body's cues by drinking enough to satisfy your thirst. If you need a guideline, the recommended water intake for breastfeeding women ranges from 2.7 liters to 3.8 liters per day. I know it sounds a lot! Drinking 3 liters a day?! Be assured that fluid intake can be from sources such as “vegetables, fruit, soup, water, fruit & vegetable juices, milk, tea, and other beverages.”

As amazing as these nutrient groups are, try not to stress about adding them all to your meal plan today. Start small, and make it a goal to slowly assimilate these foods into your lifestyle one day at a time. By adding these nutrients in, it will help you to feel as strong, nourished, and energized as possible.

You got this mama, and focusing on YOUR health is worth it. For more information on nourishing a breastfeeding mama, and all things motherhood and breastfeeding, subscribe to my website! You will be the first to get access to free content and resources just like this. 

Eliza Claire
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