Breastfeeding diet: Best foods and how many calories to have (2024)

"You're eating for two!" That may have been a phrase you heard (or uttered) a lot during pregnancy, and if you choose to breastfeed your baby, it still rings very true. As a breastfeeding mom, you need extra calories to keep your milk supply and energy levels up, and you've got to keep a watchful eye on the medications, alcohol, caffeine, and foods you're consuming too.

Here's how to make sure your breastfeeding diet is a healthy and wholesome one, and you're eating the best foods for you and your baby's nutrition and safety.

Do I need extra calories while breastfeeding?

Yes, breastfeeding moms typically need extra calories when they're nursing. The exact amount depends on a number of factors, including your weight, how much you exercise, how your metabolism works, and how frequently you're breastfeeding. But in general, most breastfeeding moms need 450 to 500 extra calories – that's a total of around 2,500 calories per day.

Instead of worrying about calories, it's better to follow your hunger as a guide to how much you need to eat. If you're concerned about postpartum weight gain, talk to your healthcare provider about what you can do to maintain a healthy weight.

One of the wonders of breast milk is that it can meet your baby's nutritional needs even when you're not eating perfectly. (However, if your diet is too low in calories or relies on one food group at the exclusion of others, this could affect the quality and quantity of your milk.)

Just because your baby won't be harmed by your occasional dietary lapses doesn't mean that you won't suffer. When you don't get the nutrients you need, your body draws on its reserves, which can eventually become depleted. In addition, you need strength and stamina to meet the physical demands of caring for a new baby – good postpartum nutrition fuels that!

Many breastfeeding moms feel extra hungry, which makes sense: Your body is working nonstop to produce breast milk for your growing baby. Eating several small meals per day, with healthy snacks in between, is a good way to keep your hunger in check and your energy levels high.

What are some of the best foods for breastfeeding?

Variety and balance are the keys to a healthy breastfeeding diet. Eating a mix of carbs, protein, and fat at meals can keep you feeling full for longer and supply your body with the nutrients it needs. Instead of reaching for processed snacks, try to grab a handful of nuts between nursing sessions, or dig into a bowl of low-sugar Greek yogurt for some extra protein.

Complex carbs like whole grains and cereals and fresh fruits and vegetables not only provide more nutrition than processed starches and sugars, they provide longer-lasting energy. And choosing from all food groups is important so you can get the vitamins you and your baby need over time. So, mix it up – try to eat something today that you didn't eat yesterday.

When it comes to fats, think mono- and polyunsaturated. Some common sources of these "healthy fats" include canola oil, olive oil, and fatty fish (like salmon), as well as avocados, olives, nuts, and seeds. An easy snack that would help you access those extra calories could be a simple piece of wheat toast with an avocado spread on top.

Try to limit saturated fats and avoid trans fats, both of which are considered unhealthy. Saturated fats show up in high-fat meats, whole milk, tropical oils (such as palm kernel and coconut), butter, and lard. Partially hydrogenated oils contain trans fats. Saturated fats and trans fats are both listed on a product's nutrition label. Getting too much of these unhealthy fats can alter the fat composition of your breast milk, which isn't good for your baby's health.

While experts don't know the long-term effects of unhealthy fats on infant cardiovascular health, they do know that in adults these fats negatively affect heart health by raising LDL (bad cholesterol), lowering HDL (good cholesterol), and increasing signs of inflammation. Unhealthy fats also boost the risk of heart attack and death from heart disease.

I'm a vegetarian or vegan – can I still breastfeed?

Yes. Vegetarian and vegan breastfeeding moms might have concerns about whether their babies will get all the nutrients they need, but the good news is you don't have to change your diet to start including meat or animal products in order to nurse. You might already even be used to finding alternative protein sources that are healthy for you and your baby.

Make sure you're choosing foods with plenty of iron, protein, and calcium, which can include enriched cereals, leafy greens, dried fruits, lentils, nuts, seeds, soy yogurt, and tofu. You can also talk to your healthcare provider about possible supplements, such as a vitamin B-12, which is often found in animal products and some vegetarians don't get enough of it.

If you're a pescatarian, consider upping your fish intake. If you don't eat any fish, ask your provider about Omega-3 supplements. Finally, make sure you're getting enough vitamin D in your diet, which can be found in some cereals or through supplements.

How much water should I drink while breastfeeding?

When you're breastfeeding, your body needs plenty of water, but there's no need to keep an exact record of how much you're drinking. (Plus, the exact amount of water you need depends on many factors, including your size, your activity level, and even where you live.)

A good guideline to follow is drink to satisfy thirst – that is, drink whenever you feel the need. If your urine is clear or light yellow, that's a good sign that you're well-hydrated.

Researchers haven't definitively proven that drinking more water increases your milk supply, but some do believe that dehydration can cause it to drop. For this reason, it's a good idea to make sure you're staying hydrated throughout the day.

Some tips for remembering to drink plenty of water include:

• Use a water bottle with goals written on it, such as times throughout the day to have finished a specific amount. This can help you pay attention to how much you're drinking.
• Fix yourself a new glass of water before sitting down to rest, work, or breastfeed, then try to finish that entire cup before moving on to your next task.
• Infuse your water with fresh fruit, such as orange slices, cucumbers, or berries. Keep a pitcher of it in the fridge that you can easily reach for.

Do I need to take vitamins while breastfeeding?

It's a good idea to continue taking your prenatal vitamin while you're breastfeeding. The length of time will vary based on your body and your healthcare provider's advice. Your provider might recommend stopping if, in some cases, the vitamin is causing you to exceed the iron and folic acid recommendations for nursing mothers. After that, you can switch to a regular multivitamin and mineral supplement or stay on your prenatal vitamin, depending on your individual needs. (You can discuss all of this with your healthcare provider at your first postpartum checkup.)

A supplement doesn't take the place of a well-balanced diet, but it can provide extra insurance on those days when taking care of your new baby keeps you from eating as well as you'd like.

In addition to your prenatal vitamin or multivitamin, consider or talk to your healthcare provider about taking the following supplements:

Calcium

While your prenatal vitamin may have small amounts of calcium, your healthcare provider may recommend supplemental calcium if you're not eating at least three daily servings of calcium-rich foods, such as milk and other dairy products, canned fish, or calcium-fortified foods like cereals, juices, soy and rice beverages, and breads.

The recommended dose for women before, during, and after pregnancy is 1,000 mg daily, but be sure not to overdo it. Don't get more than 2,500 mg of calcium daily from all sources. Exceeding this safe upper limit can lead to kidney stones and other potential health issues. It can also interfere with your body's absorption of iron, magnesium, phosphorus, and zinc.

If you're going to take calcium, also be sure to supplement with vitamin D.

Vitamin D

Vitamin D is important for bone growth and overall health. It also helps your body absorb calcium, and research suggests it may lower the risk of osteoporosis, high blood pressure, diabetes, and several autoimmune diseases.

Sun exposure helps your body produce vitamin D, but many women don't get enough sun (especially in the winter and with the use of sunscreen) to make an adequate amount, and experts think the small amount found in food might not be enough. The best way to know whether you're getting enough vitamin D is to have your blood tested.

The U.S. Dietary Guidelines and Institute of Medicine both recommend that all women get 600 IU (15 micrograms) of vitamin D daily, but no more than 4,000 IU. Very large amounts of vitamin D – more than 10,000 IU daily – may cause kidney and tissue damage.

By the way, breast milk doesn't supply your baby with enough vitamin D. The American Academy of Pediatrics recommends that babies who are exclusively breastfed or who drink less than 32 ounces of formula daily receive a supplement of 400 IU (10 micrograms) of vitamin D each day too. Talk to your baby's doctor about vitamin D drops.

Vitamin D is important for bone development and the prevention of rickets in children. Experts think that getting enough vitamin D in childhood may also help prevent certain conditions, like osteoarthritis, from developing later in life.

DHA

The DHA content of your breast milk depends on your diet, particularly on whether you eat fish. If your diet doesn't contain a few servings of cold-water fish or other food containing DHA (like fortified eggs) every week, you might consider a supplement. The American Academy of Pediatrics recommends that breastfeeding moms get 200 to 300 mg of DHA a day.

Iodine and Choline

Breastfeeding moms need more iodine and choline while nursing, and the US Dietary Guidelines recommend 290 mcg of iodine and 550 mg of choline daily throughout the first postpartum year. Luckily, both of these nutrients can be found together in foods such as eggs, seafood, and other dairy and protein sources. So, instead of just reaching for cereal for breakfast, scramble an egg for that added boost.

What are the foods to avoid while breastfeeding?

There are a few foods you'll want to steer clear of while you're breastfeeding, including certain fish that are high in mercury, some herbs, and soy and cow's milk, if your baby develops an intolerance to them. Learn more about foods to avoid while breastfeeding here.

Alcohol while breastfeeding

For some moms, a well-timed glass of wine or beer might be a welcome indulgence after nine or so months off. While it's safe to have small amounts of alcohol while you're breastfeeding, there are plenty of precautions you still need to take. That's because alcohol enters your breast milk, and your baby's body isn't able to process and break down alcohol as well as yours can.

Studies show that babies consume less milk in the four hours after you have an alcoholic beverage. And your baby may become drowsy and fall asleep more quickly after you've had a drink, but they'll also sleep for a shorter amount of time. (And, of course, drinking heavily can make you unable to safely care for your baby.)

If you're going to enjoy an occasional alcoholic beverage, keep in mind that it takes two to three hours for your body to eliminate the alcohol in one serving of beer or wine. Specific time frames depend on your size and how much you drink, but the more you drink, the longer it takes your body to get rid of it. So, it's a good idea to time that toast for right after a feeding session.

Alcohol isn't stored in breast milk – instead, the level increases and decreases just as it does in your bloodstream. If you have an alcoholic drink, wait at least two hours before breastfeeding your baby or you may need to "pump and dump," but only if you feel the need to relieve pressure – pumping and dumping doesn't reduce the amount of alcohol in your system. If you plan to have a drink, either breastfeed your baby or express your milk first and store it for later.

If you're a breastfeeding mom who supplements late-night feedings with formula, you might wait until your baby goes down for the night before having a drink. Also, drink water and eat before (or while) you drink to help lower the amount of alcohol in your blood and your milk.

Caffeine while breastfeeding

It's okay to have your morning cup of coffee while breastfeeding if you'd like to, but don't overdo it. A small amount of caffeine (which is a central nervous system stimulant) winds up in your breast milk, and it takes your baby longer to clear caffeine from their body.

Most experts suggest that nursing moms limit their consumption of caffeine (including coffee, tea, soft drinks, energy drinks, chocolate, and coffee-flavored ice cream) to no more than 300 mg per day. That's about as much as you'd get in three five-ounce cups of coffee. You may want to drink even less if you're nursing a newborn or preterm baby.

Don't stress if you occasionally exceed the caffeine limit, or if you aren't completely sure exactly how much caffeine was in that one Americano you had earlier – more intense reactions in babies came from studies where mothers were drinking ten or more cups of coffee per day. (Those babies had poor sleeping patterns, fussiness, and jitteriness.)

Is it safe to have spicy foods while breastfeeding?

Most moms can incorporate a variety of foods into their breastfeeding diet – including spicy foods – without any objection from their baby. Some experts believe that babies enjoy various flavors in their breast milk. Eating your favorite foods while you're nursing gives your baby a "taste" of your diet and may help them accept different foods once they start eating solids.

But some moms swear that certain foods – like broccoli, cabbage, brussels sprouts, dairy products, chocolate, citrus, garlic, or chili pepper – can make their breastfed baby gassy or irritable. If your baby seems consistently uncomfortable after you eat a particular food, then by all means try to avoid it to see if it makes your baby more content.

Read more:

• The best postpartum foods for new moms
• How breastfeeding benefits you and your baby
• Age-by-age guide to feeding your baby