Published by PMR of NY & CT
Between feedings, diaper changes and short nights, your own meals can slip down the list. But nursing takes real energy, and you may feel hungrier and thirstier than you did during pregnancy.
The good news is that a healthy breastfeeding diet is simpler than many people expect, with no special menu or long list of banned foods. Eat a variety of nourishing foods, drink to thirst, and be thoughtful about caffeine, alcohol and fish.
How your diet affects breast milk
Your body makes nutritious milk even when your diet isn't perfect. Milk's main building blocks, such as protein and milk sugar, change little with what you eat.
Some nutrients do reflect your diet, including iodine, vitamin B12, vitamin D and the omega-3 fat DHA, which supports your baby's brain and eye development. Nutrition while breastfeeding also matters for you. If your diet falls short, your body draws on its own stores, which can leave you depleted.
How many extra calories and fluids you need
Making milk takes energy. The CDC estimates that breastfeeding calls for about 330 to 400 extra calories a day compared with before pregnancy. That might be a peanut butter sandwich, or yogurt with granola and fruit.
Your needs depend on how much milk you make, your body size and how active you are, so let hunger guide you. Nursing twins? Ask your doctor or a registered dietitian what you need.
Keep a water bottle where you usually feed your baby. Drinking extra water beyond thirst won't increase your milk supply.
Building a healthy breastfeeding diet
Use the balanced pattern that works for most adults, with a few priorities:
- Protein at each meal, such as eggs, poultry, fish, beans, tofu or Greek yogurt
- Vegetables and fruits, fresh, frozen or canned
- Whole grains, such as oatmeal and whole-wheat bread, for steady energy
- Calcium from dairy or fortified soy milk
- Lower-mercury fish, such as salmon, herring and sardines, two to three servings a week, for DHA
Keep one-handed snacks handy, such as cheese and crackers, hard-boiled eggs or trail mix.
Many people keep taking a prenatal vitamin while nursing; ask your doctor what's right for you, especially about iodine, and about vitamin B12 if you're vegan. Breastfed babies need daily vitamin D drops from soon after birth, since breast milk alone usually falls short; your pediatrician can recommend one.
Caffeine, alcohol and fish limits
A few items in a breastfeeding diet deserve care, though not fear:
- Caffeine while breastfeeding: According to the CDC, moderate amounts, up to about 300 milligrams a day or two to three cups of coffee, are generally fine. If your baby seems unusually fussy or wakeful, try cutting back.
- Alcohol and breastfeeding: Not drinking is the safest choice. The CDC says up to one drink a day isn’t known to harm a baby; if you have one, wait at least two hours before nursing. Pumping and dumping doesn’t clear alcohol any faster.
- Fish: Avoid high-mercury fish such as shark, swordfish, king mackerel, marlin, orange roughy and bigeye tuna.
- Smoking and vaping: Nicotine passes into breast milk. Ask your doctor for help quitting.
- Herbal teas and supplements: Check with your doctor or pharmacist first, since many haven’t been studied in nursing parents.
Fussy babies, food reactions and milk supply
Most babies do fine whatever their parent eats, including spicy foods and garlic, so there's usually no need to avoid foods just in case. Some babies do react to cow's milk protein in their parent's diet, with signs such as blood or mucus in the stool, eczema or ongoing fussiness. Talk with your pediatrician before cutting out a food group.
Milk supply depends mostly on how often and how well milk is removed from the breast, not on special foods. If you're worried about supply, a lactation consultant can check latch and feeding patterns.
When to call your doctor while breastfeeding
Call your doctor about a painful, red or swollen area of the breast, especially with fever or chills, which can signal mastitis. Also reach out if you feel sad, anxious or overwhelmed for more than two weeks. If you have thoughts of harming yourself or your baby, call or text 988 (Suicide & Crisis Lifeline) or call 911.
In the weeks after giving birth, call 911 for chest pain, trouble breathing or a seizure.
Feeding and carrying a baby can strain your body, too. Neck pain, back pain or sore wrists that linger are worth having checked.
Frequently asked questions
Can I lose weight while breastfeeding?
Yes, gradually. Breastfeeding uses extra energy, and many people lose weight slowly in the months after birth. Aim for steady progress through balanced meals and regular activity rather than a strict diet, since cutting calories too much can leave you tired and may affect milk supply. Talk with your doctor before starting any weight-loss plan.
Do lactation cookies or special foods increase milk supply?
There's little good evidence that lactation cookies, oats, brewer's yeast or herbs such as fenugreek increase milk supply, and some herbs can have side effects. The most reliable ways to protect supply are feeding or pumping often, making sure your baby latches well and eating enough. If supply still seems low, a lactation consultant or your doctor can look for a cause.
Should I avoid peanuts or other allergens while breastfeeding?
Usually not. Allergy experts don't recommend avoiding common allergens, such as peanuts, eggs or milk, while breastfeeding as a way to prevent food allergies in babies. Unless you have an allergy yourself or your baby's pediatrician advises removing a food, keep eating a varied diet. Cutting foods without a reason can make it harder to get enough nutrients.
Take care of yourself, too
Your doctor, your baby's pediatrician and a lactation consultant guide feeding and nutrition. If hours of feeding and carrying leave you sore, Physical Medicine & Rehabilitation of NY & CT (PMR) can help with medical massage therapy and other care. Request an appointment and our team will contact you to schedule.
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