Families For Life | Diet for breastfeeding mothers

Breastfeeding is a special time when mothers provide their babies with the nutrients they need to grow strong and healthy. That is why it’s so important for you to maintain a proper diet. When your body has enough nutrients, so will your baby!

We’re sure you have questions about how to maintain a healthy milk supply. Don’t worry, we’ve got the answers you need.

How much should I eat?

When breastfeeding, you’ll need to eat a little more than usual to have enough energy and nutrition to produce milk. Typically, an additional 330 to 400 kilocalories a day is a good target.

Do I need to change my water intake?

If you’re already drinking about 2 litres of water daily, just keep it up! Staying hydrated is especially important for breastfeeding mothers, as water is a key nutrient for producing breast milk. Take small sips throughout the day to stay well hydrated.

Top tip: If you’re struggling with plain water, try infusing it with fresh fruits for a refreshing twist!

What kinds of food should I add to my diet?

Aim for a well-balanced plate at every meal! Your diet should include high-protein and iron-rich foods, oily fish, dairy products, whole grains, fruits, and vegetables. If you’re in need of some inspiration, here are some easy, nutritious recipes that can help boost lactation!

Nutritious omelettes

Healthy fats are great while breastfeeding! Add them to your omelettes for a nutrient-rich, lactation-friendly meal. Get the recipe here.

Green smoothie

Busy with your newborn? This quick, nutrition-packed smoothie is perfect on the go. Get the recipe here.

Chicken soup

A hearty, nutritious meal that’s perfect for the whole family. And it’s also great for giving you the energy boost you need to breastfeed. Get the recipe here.

Savoury salmon

Delicious, lactation-friendly, and ready in just 15 minutes! Get the recipe here.

Yoghurt parfait

Fancy a sweet treat? This parfait is a healthy, nutrient-packed way to round off a meal. Get the recipe here.

Every breastfeeding journey looks different, and it’s normal to face challenges along the way. If you need help, seek advice from a dietitian or your doctor. With the right support, you and your baby will be just fine!