Are you trying to figure out how to eat a healthy diet while breastfeeding?
Here you will find some of the best breastfeeding diet tips for how to eat to keep you milk supply up, have more energy and feel your best.
What is a healthy breastfeeding diet?
A healthy breastfeeding diet includes:
- vegetables
- proteins
- starchy vegetables or grains
- healthy fats
- fruits
Much like during pregnancy there are many nutrients needed to support both you and your growing baby. So you want to make sure that you are eating a well balanced, nutrient dense diet.
Extra nutrients needed while breastfeeding:
- B vitamins
- Choline
- Fatty acids and DHA
- Vitamin A
- Vitamin D
- Iodine
All of these nutrients are essential for breastfeeding moms to eat in order to have adequate amounts in breast milk but also to help her heal and balance hormones postpartum.
If your diet is lacking in these nutrients and your nutrient stores are low (from pregnancy and lifestyle), you may not even be aware of it.
A nutrient dense diet means nutrient dense breast milk.
-Lily Nichols, author of Real Food for Pregnancy
We all want to make to best possible breast milk for our babies.
Which so often leads to worry about what to eat while breastfeeding.
Do you have to eat a certain diet while breastfeeding in order adequately produce enough milk?
Is your breast milk nutritious enough for your baby?
These worries and others contribute to so many Moms quitting breastfeeding.
If you are worrying, don’t.
No matter what you do, (with a few rare exceptions) you can make breast milk for your baby to grow and thrive.
You don’t have to eat a perfect diet.
But taking a mindful approach and optimizing your diet can ultimately only be beneficial for both you and your baby’s overall health.
Eating a healthy breastfeeding diet contributes to a healthier Mom – mind and body.
Because when you are nourished it is easier to care for yourself, your baby and family.
You have more energy and can respond better when needed.
That’s why eating a healthy diet is so important right now as you nurse your baby.
Whether your goal is optimize your breast milk, lose weight, pump more milk or just feel healthier the meal plan below is a good place to start. Bottom line- eat real food, cut the sugar, increase protein and healthy fats, stay hydrated, and last but not least, be sure you’re eating enough. According to the American College of Obstetricians and Gynecologists (ACOG), moms secrete 450-500 calories into breastmilk. That means for moms with a normal body weight on a 2000 calorie per day diet, she would need an EXTRA 500 calories per day.
This breastfeeding meal plan contains 2000-2200 calories per day of nutrient dense, breastmilk-loving meals that focus on balancing hunger, energy, and cravings. Give it a try and let me know what you think!
Feel your best. Nourish your body. Thrive postpartum.
Download the 3-Day Meal Plan:
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Get SPECIFIC Postpartum Programming, Nutrition, & Hormonal Balance Coaching to help balance postpartum hormones, restrengthen your core and pelvic floor the RIGHT way and get in the best shape of your life, all while keeping your milk supply.
Learn more here:
