Basics of nutrition for breastfeeding: A dietitian’s guide

Postpartum

19 Oct

Feeding a little one is hungry work. While you are breastfeeding or chestfeeding, your body needs a bit more energy, fluid and a few key nutrients.

The postpartum period is a time of huge change for your body and your life, and it is an especially important time to nourish yourself. When breastfeeding, your needs for energy, protein and several vitamins and minerals are higher than usual.¹ This is a time to nurture your body and avoid unnecessary restriction. Eating too little can reduce your milk supply, and the levels of some nutrients in breastmilk, such as vitamin B12 and omega 3 (DHA), depend on what you eat.¹

The good news is that eating well does not need to be complicated. Here are the basics.

1Eat a little more

Making milk uses energy, so your needs go up. For most people, this works out to about one or two extra snacks a day.¹ For example:

A bowl of wholegrain cereal with milk and a pear
A small pita with cheese and chicken
An apple, a handful of almonds and a tub of yoghurt

Listen to your hunger. It is common to feel hungrier than usual, and that is your body asking for what it needs.

Alongside snacks, aim for balanced meals as your base. Including protein, complex carbohydrates, vegetables or fruit, and some healthy fats at most meals helps you get the nutrients you need and supports your energy through the day.

2Drink to thirst

Aim for around 12 cups of fluid a day from all sources, including water, milk, soup, tea and coffee.¹ Keeping a water bottle nearby while you feed is an easy habit. Drinking more than you need will not boost your milk supply, so let thirst guide you.

3Take a daily multivitamin

A daily multivitamin with folic acid, vitamin D and vitamin B12 is recommended while breastfeeding.¹ If you still have prenatal vitamins left, it is fine to finish them. Your baby will also need their own vitamin D supplement, as breastmilk does not provide much.

4Include fish each week

Omega 3 fats from fish support your baby's brain and eye development. Aim for about 150 g of lower mercury fish each week, such as salmon, trout, sardines or light canned tuna.¹

5Keep caffeine and alcohol in check

Up to 300 mg of caffeine a day is considered safe, which is about two cups (250 mL each) of brewed coffee.¹ When it comes to alcohol, not drinking is the safest option. If you do choose to have a drink, it is best to plan feeds around it.

Good to know

You do not need to avoid foods like peanuts, seafood or cow's milk to prevent allergies in your baby.¹
Deli meats and semi soft cheeses are fine to enjoy again after pregnancy.¹
Spicy and gassy foods generally do not need to be cut out.¹
Special lactation drinks are not needed, and there is limited evidence for herbal products that claim to boost milk supply.¹

When extra support can help

Every feeding journey is different. Some people benefit from more personalised advice, for example if you:

Want personalised support to make sure you are meeting your nutrient needs
Follow a vegan or vegetarian diet
Are feeding twins or multiples
Have concerns about your milk supply
Find it hard to eat enough, or have a reduced appetite
Are managing a health condition, such as diabetes or coeliac disease
Have low iron or are feeling very tired

Ready to get personalised nutrition support?

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This article is for general education and is not a substitute for individual medical or dietetic advice. Speak with your healthcare team about what is right for you and your baby.

Written by Madison Hows RD APD

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