Breastfeeding is a beautiful and rewarding journey for any mother, but it can also be physically demanding. Between the late nights, recovery from childbirth, and feeding your little one round the clock, it’s no surprise if you find yourself drained.
When this happens, it’s important to stay nourished with a well-balanced breastfeeding diet plan. What you eat at this stage has a direct impact not only on how you feel and how well you recover, but also on the nutrition your baby receives.
While your body is wonderfully equipped to produce milk that meets your little one’s needs, a little extra care with your food choices can allow you to maintain a healthy, steady milk supply, on top of supporting your healing and sustaining your energy throughout the day.
We know these early stages of motherhood call for plenty of flexibility, so rather than prescribing a strict diet, we’ve rounded up some practical, easy-to-follow food ideas to help you feel your best and give your baby the nutrients they need.
The importance of a proper diet for breastfeeding mothers
Why is a healthy diet for nursing moms so important? Even after childbirth, your body continues to nourish both you and your baby. Most breastfeeding mothers need about 330 to 400 additional calories each day, and observing a nutrient-dense diet helps meet this increased demand while supporting recovery and overall well-being.
Healthy fats, vegetables, fruits, and dairy are good foods for breastfeeding mothers as they replenish nutrients that may have been depleted during pregnancy. Additionally, whole grains and lean proteins provide steady energy, helping you keep up with the demands of motherhood while supporting your body’s recovery during the postpartum period.
What you eat while breastfeeding doesn’t just support your well-being — it also influences the nutrient content of your breast milk and therefore the nutrients your baby receives.
According to the American Academy of Pediatrics Committee on Nutrition, certain nutrients are essential for your newborn baby’s brain development, including omega-3 fatty acids (like DHA), choline, iron, and B vitamins. In addition, their physical growth — from strong bones to healthy skin and tissues — depends on vitamins A, C, D, and E, along with zinc, calcium, and protein.
By focusing on variety and balance, you can help ensure your milk provides the nutrients your little one needs most during this vital stage of growth.
7 food groups to include in your breastfeeding diet plan
Now that you know how vital nutrition is during this stage, the next step is figuring out what to eat while breastfeeding. Eating well while breastfeeding helps you make nourishing milk for your baby while keeping your energy up and your recovery on track.
Your breastfeeding diet plan wouldn’t be complete without the following food groups:
1. Lean meat, poultry, and eggs
Protein is the foundation of your body’s recovery after childbirth. Common sources like lean meats, poultry, and eggs provide amino acids that repair tissues and rebuild your muscle strength.
These foods can also be excellent sources of iodine, choline, and B vitamins, which all support your baby’s developing brain, as well as your own energy and metabolism.
Red meat, in particular, is ideal for replenishing your iron stores, which can be depleted by pregnancy and delivery.
2. Fish and seafood
Experts recommend including about eight to 12 ounces of fish and seafood per week (roughly two to three servings), with at least one serving coming from oily fish like salmon or sardines. These varieties are rich in omega-3 fatty acids (especially DHA), which enable your baby’s brain and eyes to develop while keeping your heart healthy and reducing inflammation.
When choosing seafood, be mindful to limit fish that tend to contain higher levels of mercury, such as tuna, swordfish, king mackerel, and orange roughy.
3. Carbohydrates
Are complex carbs like whole grains and sweet potatoes good for breastfeeding? Absolutely! They’re excellent sources of steady, long-lasting energy, which is exactly what a busy new mom needs.
Unlike refined grains, whole grains like brown rice, quinoa, and oats release energy slowly, helping you stay full and fueled for longer stretches. They’re also rich in B vitamins that assist with converting food into energy and developing your little one’s brain and nervous system.
Sweet potatoes offer similar benefits, with the addition of beta-carotene, a plant form of vitamin A that assists with immune function and cell growth for both you and your baby.
Both whole grains and sweet potatoes are also packed with fiber, which is especially valuable since postpartum digestion can be sluggish. Fiber promotes gut health and prevents constipation. When your digestion runs smoothly, your body absorbs nutrients more effectively, so you can produce milk optimal for your baby’s health.
4. Plant-based proteins
You don’t need to rely solely on meat to get the protein your body needs while breastfeeding. Plant-based proteins such as beans, lentils, peas, and tofu are excellent alternatives that repair tissues, keep muscles strong, and stabilize your energy.
These foods are also naturally rich in fiber, promoting healthy digestion while stabilizing your blood sugar. In addition to this, plant-based proteins offer an abundance of nutrients like iron and folate — both essential for your baby’s brain, cell, and nervous system development.
Note: If you follow a vegan or vegetarian diet — or have other dietary restrictions — consider working with a registered dietitian. They can help you meet your nutritional needs and ensure your baby receives all the nourishment they need during this stage.
5. Fruits and vegetables
When eating for two people, remember to “eat the rainbow.” This means loading up on colorful fruits and vegetables for a broad mix of vitamins and antioxidants. Aim for at least five portions of fruits and vegetables a day.
The best fruits for breastfeeding include strawberries, oranges, and bananas, which provide vitamin C that aids in your body’s iron absorption. Since breast milk is about 90% water, paying close attention to fruits and vegetables with high water content is also a non-negotiable. Foods like watermelon and cucumber help you stay hydrated, thereby boosting your breast milk volume and your body’s natural recovery.
Vegetables like broccoli, spinach, and bell peppers, on the other hand, deliver vitamins necessary for your healing and your baby’s immune system and development, while dark leafy greens supply extra iron to replenish your stores.
6. Healthy fats
Healthy fats play an important role in any breastfeeding diet plan. Aside from oily fish, other healthy sources like avocados, olive oil, nuts, and seeds provide unsaturated fats and omega-3s that enable your body to absorb fat-soluble vitamins like A, D, E, and K.
These nutrients support heart and brain health while enriching your breast milk for your baby’s growth and development.
7. Dairy (or plant-based alternatives)
Calcium keeps bones and teeth strong for both you and your baby. Dairy products like milk, yogurt, and cheese are great choices.
If you prefer plant-based options, go for soy milk, any type of nut milk, or tofu fortified with calcium. Pairing these with vitamin D-rich foods or healthy fats can boost absorption.
By including a variety of these food groups in your postpartum meals, you can keep your body nourished and resilient while giving your baby the essential nutrients they need to grow healthy and strong.
Tips for building a healthy breastfeeding diet plan
Your breastfeeding diet plan doesn’t have to be perfect. It just has to be crafted mindfully with your and your baby’s nourishment at the center. Keep these simple tips in mind to help you ease into this new rhythm of life.
- Watch out for foods that may upset your baby. Some babies are sensitive to cow’s milk, soy, or certain gassy foods. If yours seems unusually fussy, develops visible changes on the skin, or experiences digestive issues or discomfort after you’ve eaten a particular food, discuss it with their pediatrician and consider modifying your breastfeeding diet plan for a few weeks to see if their symptoms improve.
- Be mindful of your caffeine intake. Coffee, tea, energy drinks, and even chocolate contain caffeine, which can pass into breast milk. Too much of this may make your baby restless or affect their sleep. Limiting yourself to about 300 mg per day (roughly two cups of coffee) is usually considered safe.
- Limit or avoid alcohol. The safest option while breastfeeding is not to drink, but if you do choose to enjoy a drink occasionally, wait two to three hours before nursing to give alcohol time to leave your system.
- Stay well-hydrated. During breastfeeding, your body loses fluids as it produces milk, so drinking water frequently is essential. A good habit is to have a glass of water (or another unsweetened drink) each time you breastfeed.
- Eat regularly. Your energy needs are higher now, and going long hours without eating can leave you fatigued or lightheaded. Aim to eat balanced meals and healthy snacks throughout the day to keep your blood sugar and milk production stable.
How a Health Loft dietitian supports breastfeeding moms
The foods you pick play a powerful role in your health, recovery, and energy levels, as well as your baby’s growth. While this guide offers useful insights on what to eat while breastfeeding, it’s equally important to listen to your body. Some foods may not work as well for you (or your baby) as they do for others, and that’s completely okay.
Working with a registered dietitian can make nourishing yourself while breastfeeding feel simpler and more sustainable. Your dietitian can create a breastfeeding diet plan that’s tailored to your unique needs, preferences, and lifestyle. They can also identify any nutrient gaps and help you address them safely, so you can stay nourished without feeling restricted.
At Health Loft, we provide expert guidance on pregnancy and postpartum nutrition through telehealth sessions you can attend from the comfort of your home. Most of our healthcare providers are also in-network, making our services accessible with appointments available for as little as $0, depending on your insurance coverage.
Remember that taking care of yourself isn’t selfish, but is rather an act of love that nurtures both you and your baby. Start feeling more confident in your postpartum nutrition by connecting with a Health Loft post-natal dietitian today.
This article was reviewed by Adrienne DePaul, MS, RDN. It is intended for informational purposes only and does not replace personalized nutritional advice.
