Extension Rural Health & Nutrition

Ask a CLC Blog: Supportive Nutrition for Breastfeeding Moms

Posted on by altman5
This represents a healthy meal a postpartum mother could prepare to aid in maternal recovery after birth. The dish contains a good source of protein: salmon; high-quality carbohydrates in the form of fiber-rich whole grains: brown rice; a starchy vegetable: oven-roasted sweet potato; a non-starchy vegetable: broccoli; and healthy fats: avocado-lime dressing with the addition of omega-3 fatty acids in the salmon. Image Credit: Julianna Lyle

Introduction

Postpartum maternal nutrition is a cornerstone of breastfeeding success. Breastfeeding and lactation increase a new mother’s energy and nutrient requirements, not only to produce breastmilk, but also to support her body and health during recovery from childbirth. Adequate nutrition influences the quantity of breast milk and ensures that infants receive the essential nutrients required for their growth, development, and immune support.

Many new mothers struggle to find balance in the postpartum period and often prioritize their needs last. However, self-care strategies such as adequate nutrient intake, which can include small, intentional habits or behaviors, can make a meaningful difference and help mothers remain nourished and able to provide their new babies with the best possible start in life.

Why Nutrition Matters for Breastfeeding Moms

A mother’s body undergoes extraordinary changes during pregnancy and the postpartum period. As her body heals from the rigorous demands of labor and birth, hormonal changes and shifts, including the release of oxytocin and prolactin, initiate the production and release of breastmilk. These physiological changes increase the need for additional nutrient support from an adequate intake of calories, vitamins, and minerals to support both milk production and maternal recovery.

For infants, human breastmilk is a uniquely designed, perfect source of nutrition, providing a balance of carbohydrates, proteins, and fats to support optimal growth. As mothers begin and continue their breastfeeding journey, the breastmilk they produce changes and adapts over time to meet their infant’s individual needs, starting as high-protein, antibody-rich colostrum and progressing to higher-fat mature milk, which further supports development. How breastfeeding mothers fuel their bodies and meet their nutritional needs can influence the quantity of milk produced, making maternal nutrition an essential component of a successful breastfeeding journey.  

Key Nutrition Recommendations for Breastfeeding Moms

1. Prioritize whole foods and balanced meals.

Many breastfeeding mothers notice increased hunger due to the energy demands and increased caloric expenditure associated with milk production and breastfeeding. According to La Leche League International, breastfeeding mothers burn roughly 500 additional calories per day. To meet these increased energy needs, breastfeeding mothers should prioritize meals that provide key nutrients to help relieve hunger, maintain satiety (a feeling of fullness and satisfaction after a meal), and keep them energized. These key nutrients include adequate amounts of protein, fiber, and healthy fats, as well as maintaining hydration.

  • Aim to build a plate that contains a variety of food groups, including:
    • Fruits
    • Vegetables
    • High-quality, lean proteins
    • Whole grains
    • Healthy fats
    • Low-fat dairy
  • One mealtime strategy for simple meals that someone can put together in a pinch is grain bowls. These offer a flexible, nutrient-dense mealtime option without overcomplicating dinners.
    • Try this simple formula:
      • ½ cup grains + ½ cup greens + ½ cup other veggies + 4-6 oz of good quality protein + a healthy fat or flavorful condiment of your choosing!
  • (See: An Easy Day of Eating for Breastfeeding Moms handout for example)

It is important to note that calorie needs during the postpartum period vary widely and depend on factors such as age, height, weight, activity level, and breastfeeding frequency. Working with a Registered Dietitian Nutritionist is an excellent way to ensure that one’s energy needs are met while accounting for personal health history and lifestyle indicators.

2. Include high-quality sources of protein.

Protein is an essential macronutrient that supports overall health and plays a critical role in the postpartum period. This includes repairing tissues, strengthening the immune system, helping balance blood sugar, promoting feelings of satiety, and maintaining energy throughout the day.

Proteins are made of amino acids, which are the building blocks of many of our body’s functions and systems.  They are found throughout the body, including in hair, skin, nails, muscles, and tissues. After childbirth, whether a mother has experienced a vaginal delivery with a perineal tear, a cesarean delivery, or other forms of bodily trauma during labor, protein intake helps to initiate tissue healing and muscle recovery from the birthing process and is a necessary component of long-term maternal postpartum healing.

For breastfeeding women, protein requirements increase to meet this need. The National Institutes of Health recommends that breastfeeding mothers consume at least 71 grams of protein daily on average, though individual needs vary.

  • To meet this recommendation, breastfeeding mothers should consume high-quality protein at meals and snacks.  
  • Examples of this include:
    • Animal-based sources
    • Chicken and turkey
    • Fish
    • Lean cuts of beef and pork
    • Dairy products, including low-fat cheese, milk, and yogurt
    • Eggs
    • Plant-based sources
    • Beans, peas and lentils
    • Quinoa
    • Soy products such as tofu, tempeh, and edamame
    • Nuts and seeds
  • Preparing easy, grab-and-go protein-rich snacks is another great way to keep oneself full and energized throughout the day.
  • Good quality snacks include:
    • Hard-boiled eggs
    • Peanut butter crackers
    • Cottage cheese with fresh fruit
    • Greek yogurt
    • Protein bars – prioritize bars with less than 5 grams of added sugar and at least 5 grams of fiber

3. Fuel your body with whole grains.

Carbohydrates are the body’s primary source of energy. After digestion, carbohydrates are broken down into glucose (sugar), which fuels the body’s cells, tissues, and organs. For breastfeeding mothers whose energy needs increase, sufficient carbohydrate intake is essential.

Grains are an excellent source of energy, as they provide one of the densest and readily available sources of glucose. Whole grains are especially beneficial as they are rich in iron, fiber, and other vital vitamins and minerals, including B vitamins, copper, zinc, magnesium, and phytochemicals that support overall health.

  • Examples of whole grains include:
    • Oats
    • Wheat
    • Rice
    • Bulgur
    • Barley
    • Quinoa
    • Rye
    • Spelt
  • However, many more can be included.
  • For additional information about whole grains, visit The Whole Grains Council.

Some whole grains are also considered galactagogues. These are foods that have been used across cultures to increase and support breastmilk supply and production. Many women report that consuming foods such as oats or oatmeal, brewer’s yeast, flaxseed, healthy fats such as avocado, nuts, and seeds, as well as other herbs and spices, can positively impact breastmilk supply.

However, caution is essential. Many galactagogue foods, especially herbal supplements, which are often promoted on breastfeeding blogs and websites, lack strong scientific evidence to support their efficacy and safety. These can potentially interact with medications, which can be dangerous.

Before using a food or supplement described as a galactagogue, breastfeeding mothers should speak with their primary care provider or clinician. They should never make any drastic dietary changes or supplement additions without consulting their provider, particularly if they are taking medications.

4. Focus on including healthy fats.

Healthy fats are vital for supporting maternal health in the postpartum period. In general, fats play an essential role in hormone regulation and temperature control, and they aid in the absorption of fat-soluble vitamins, including vitamins A, D, E, and K. For breastfeeding moms, adequate fat intake also contributes to breastmilk’s fat composition, which is essential for an infant’s brain development and overall growth.

  • Sources of healthy fats include:
    • Nuts
    • Seeds
    • Avocado
    • Fish (such as salmon, sardines, trout, and mackerel)
    • Plant oils, including olive oil

Health fats are generally categorized as either a monounsaturated fatty acid (MUFA) or a polyunsaturated fatty acid (PUFA)

  • Monounsaturated Fatty Acids (MUFAs) are found in foods such as avocado, nuts (such as almonds, cashews, and pecans), and oils (such as olive oil, canola oil, and peanut oil). These fats provide sufficient and critical energy for both infants and mothers, ensuring that babies’ brains and nervous systems develop properly.
  • Polyunsaturated Fatty Acids (PUFAs) include omega-6 and omega-3 fatty acids. The human body cannot produce these fatty acids, and they must be consumed in the diet. The most recommended PUFA, docosahexaenoic acid (DHA), is well known for supporting infant brain and eye development while strengthening immunity. It is also essential for postpartum recovery.
  • Omega-6 is found in nuts and plant oils.
  • Omega-3 is abundant in fatty fish (such as trout, mackerel, salmon, and sardines) and seeds, including flaxseeds and chia seeds.

5. Stay well hydrated.

Breastmilk is comprised of roughly 88% water, making hydration an essential part of lactation and breastfeeding success. According to the Academy of Nutrition and Dietetics, breastfeeding mothers should consume at least 16 cups of water per day. This total can include water and other beverages, or be obtained from foods with a high-water content, such as fruits and vegetables.

  • Tips to keep yourself hydrated:
    • Purchase a fun, reusable water bottle that you can easily take with you wherever you go.
    • Flavor your water with fresh fruits, herbs, or berries to keep things interesting.
    • Learn about how to flavor water with fresh fruit.
    • Limit dehydrating beverages such as coffee, caffeinated drinks, and alcohol.

Conclusion

Supporting one’s body with good-quality foods during the postpartum period is one of the most meaningful ways to promote maternal health and recovery while establishing successful breastfeeding practices. By prioritizing whole, minimally processed foods, including high-quality protein, nutrient-dense carbohydrates like whole grains, healthy fats, and maintaining proper hydration, breastfeeding mothers can meet their increased nutrient needs while nourishing their growing infants.

It is important to remember that everyone’s breastfeeding journey is unique to them, and this may include how they need to fuel their bodies to support it. While general recommendations for breastfeeding nutrition are helpful, it is always best to consult directly with a Registered Dietitian Nutritionist, an International Board-Certified Lactation Consultant (IBCLC), or a clinician who can guide you to trusted, evidence-based, and safe information.

Resources to Support Healthy Habits During Breastfeeding

  • South Carolina Department of Public Health
    • Women, Infants, and Children (WIC): provides nutrition support to prenatal, postpartum, and breastfeeding women who qualify under specific financial criteria and guidelines.
  • South Carolina Department of Social Services
  • FoodShare is a fresh food box program that provides individuals with access to healthful foods. Boxes are comprised of 9-11 varieties of fresh fruits and vegetables, totaling roughly 15-18 lbs. of food. If you are a SNAP recipient, you can save a lot of money.
  • United States Department of Agriculture (USDA)
    • Calculate Your MyPlate Plan is an interactive calculator that asks questions about age, height, weight, gender, lactation/breastfeeding status, duration of breastfeeding, and activity level to estimate one’s daily caloric needs. This is further broken down into recommendations of how many servings an individual should eat each day by food groups.
      • Calculate Your MyPlate Plan
      • This resource is an excellent tool for estimating one’s needs; however, talking to a Registered Dietitian Nutritionist (RDN) can also help further explain these recommendations.

References:

Author:

  • Julianna Lyle, Rural Health and Nutrition Extension Agent, Anderson and Abbeville Counties

Reviewed by:

  • Hannah Wilson, PhD, RDN, LD, Assistant Professor, Community Nutrition, Department of Food, Nutrition, and Packaging Sciences
  • Michelle Altman, Extension Associate, Rural Health and Nutrition
  • Melissa Bales, Extension Associate, Rural Health and Nutrition
Posted in Breast Feeding 101, General Health, Maternal & Child Health, Mother's Milk Bank of South Carolina, Nutrition, Stirring Up Healthy RecipesTagged , , , , , , , , , , , , ,