Why feeding yourself well matters during breastfeeding

For those who choose to breastfeed, it can be a deep bonding experience. But it also requires a lot from your body — from producing milk to healing from childbirth while caring for a newborn. That’s why caring for yourself isn’t just important; it’s essential.

Your body’s nutritional needs increase during breastfeeding                                     

Producing breast milk takes extra energy — about 400 additional calories per day. Your body also needs more nutrients to support milk production and your recovery. Skipping meals, cutting calories, or surviving on coffee and granola bars can leave you drained and may impact your milk supply. While breastfeeding, your body requires additional key nutrients to support your health and baby's development. Protein is essential for tissue repair and helps keep you feeling full; good sources include lean meats, eggs, tofu, lentils, and dairy products.

Calcium is also crucial, as your baby draws it from your body to build strong bones—be sure to consume dairy, leafy greens, almonds, and fortified plant milks. Iron is important for preventing fatigue and replenishing the blood lost during birth, so include red meat, beans, spinach, and iron-fortified cereals in your diet. Omega-3 fatty acids, especially DHA, support your baby's brain development and can be found in fatty fish like salmon, as well as flaxseeds and walnuts.

Lastly, breastfeeding increases your need for fluids, so staying hydrated is important by drinking plenty of water, herbal teas, or broths.

Eating well helps more than just milk production

While your body can still produce quality milk even if your diet isn’t perfect, how you eat impacts how you feel—mentally, physically, and emotionally. A balanced diet plays a vital role in your well-being after childbirth. It boosts your energy levels, which is especially important for those late-night feedings, helps stabilize your mood and may reduce the risk of postpartum depression, and supports your body’s healing process after birth. Additionally, eating well can help reduce sugar cravings and the energy crashes that often lead to feelings of burnout.

Tips for nourishing yourself as a breastfeeding parent

Eating balanced meals isn’t always easy when you’re running on little sleep and have a baby attached to you most of the day. But with a little planning and support, it is possible. Here’s how:

• Prep easy snacks: Keep trail mix, boiled eggs, fruit, or energy bites within reach.
• Eat with one hand: Make wraps, smoothies, or cut-up veggies for quick grab-and-go options.
• Meal prep in batches: Cook large portions and freeze them. Soups, casseroles, and grain bowls are great choices.
• Ask for help: Let friends or family bring meals or consider meal delivery during the early weeks.
• Don’t skip meals: Even small, frequent meals are better than none.

Are there any foods breastfeeding mothers should avoid or limit?

Generally, women do not need to limit or avoid specific foods while breastfeeding. Mothers should be encouraged to eat a healthy and diverse diet. However, certain types of seafood should be consumed in limited amounts. Some mothers may wish to restrict caffeine while breastfeeding.

What about dieting while breastfeeding?

If you’re considering losing weight, allow yourself time. Most experts recommend waiting at least two months before focusing on weight loss, and even then, the goal should be slow and steady. Severely restricting calories can diminish milk supply and leave you feeling fatigued. A nutrient-dense, balanced diet combined with gentle movement is typically the best strategy.

Are there any recommendations for breastfeeding mothers who eat a vegan or vegetarian diet?

Breastfed infants of women who do not consume any animal products may have very limited amounts of vitamin B12. Low levels of vitamin B12 can put infants at risk of neurological damage due to deficiency. Iron may also be a concern. Plant-based foods contain only non-heme iron, which is absorbed less readily by the body than heme iron found in red meat, fish, and poultry.

Healthcare providers should work with breastfeeding women eating a vegetarian or vegan diet to determine if they also need supplementation of iron, vitamin B12, and other nutrients, such as choline, zinc, iodine, and omega-3 fats.

Take care of the one who’s caring                                                                         

Breastfeeding is an incredible act of love and nourishment—but don’t forget, you deserve to be nourished too. Eating well isn’t about perfection; it’s about fueling your body so you can feel strong, supported, and energized. Because when you care for yourself, you’re better equipped to care for your baby.

At Mass General Brigham Health Plan, in addition to lactation consulting, our members have access to:

• Special care management for babies and expecting moms
• Childbirth education classes
• Breastfeeding classes
• Discounts on child and safety products

To learn more, visit our member resources page.

*Please note that breastfeeding may not always be appropriate for all patients; especially if a mom has a specific medical condition or is on medication unsafe for breastfeeding. Please consult with your healthcare provider.