Ultimate Guide to Breastfeeding Nutrition

Learn what to eat while breastfeeding to support your baby’s development and your own postpartum health. This evidence-backed guide covers key nutrients, food safety, and more.

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August is National Breastfeeding Month—an ideal time to highlight the role nutrition plays in supporting both you and your baby during this special phase of life.

Picture this: you’re holding your little one in one arm while rummaging through the pantry with the other, wondering if grabbing a second granola bar will suffice as “lunch.” If this sounds familiar, you’re not alone. 

Navigating the early days of parenthood can be overwhelming, with sleep schedules, diaper changes, and countless other priorities taking over.

Nutrition might seem low on the to-do list, but it’s key to feeling your best and passing essential nutrients to your baby (1). And, with a little guidance, it can be more manageable than you think!

Small, intentional changes to your diet can provide the nourishment that supports your energy, confidence, and  your baby’s healthy growth. Let’s explore how. 

Why Nutrition Matters During Breastfeeding

Did you know the nutritional makeup of breast milk changes based on your baby’s age, time of day, and other factors (1)?

Human milk is often described as “liquid gold,” offering tailored nutrition that evolves daily to meet your baby’s needs (1).

The nutrients needed to produce milk come from your diet and your body’s own reserves (1). This means your diet affects both the quality and amount of milk you produce.

Your nutrient needs increase to make milk, recover from pregnancy and childbirth, and replace lost nutrients (2).

That makes balanced nutrition essential not just for your baby’s health, but for your own energy, recovery, and mood.

A nutrient-rich diet over time may help support emotional well-being during and after pregnancy (3).

But remember, it’s not about perfection. Focus on variety, balance, and eating enough to nourish both you and your baby. 

And as a bonus, think about this: varied flavors in breast milk may help your baby accept solid foods more easily later on (4)!

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Key Nutrients to Focus On

Certain nutrients play outsized roles during breastfeeding. Here’s a breakdown of why they matter, how much you need, and some of the best food sources.

Protein

Getting enough protein is key for healing after labor, maintaining muscle mass during breastfeeding, and supporting milk production (5, 6, 7). 

Eating high-protein foods may even boost prolactin, a hormone that helps with your milk supply (7). 

Plus, the amount of protein you eat can directly influence your milk’s protein content for baby (7)!

It’s recommended that breastfeeding moms need at least 65-71 grams of protein daily, or arou