Feeding Yourself While Feeding Your Baby: Real Talk to Breastfeeding Nutrition
Let's talk about something that doesn't get enough attention: taking care of YOU while you're breastfeeding. Your body is doing something pretty amazing right now; producing perfectly customized nutrition for your baby every single day. That takes real energy and resources from your body. The good news is your body is incredibly good at making milk, even when conditions aren't perfect. Your milk quality stays pretty stable whether you're eating kale salads or leftover pizza. BUT while your body will prioritize making milk for your baby, YOU might end up feeling exhausted and depleted if you're not getting what you need. That matters just as much. Hear me again: HOW YOU FEEL MATTERS TOO.
Why You're So Hungry (And Tired)
The basics: making milk burns calories. If you're exclusively breastfeeding, your body needs about 450-500 extra calories each day. Most breastfeeding parents need approximately 2,300-2,800 total calories per day. To put it in perspective, it's like walking 3-4 miles every single day—except you're just sitting there nursing your baby. You know that thing where you sit down to nurse or pump, and suddenly feel like you could eat an entire kitchen? That's your body telling you it needs fuel. Listen to it.
What to Actually Eat (The Simple Version)
Deep breath—you don't have to be perfect. You just need to cover the basics most of the time.
Protein: You need about 65-75 grams daily. It helps make milk, repairs your body after birth, and keeps your immune system working.
Easy protein sources:
Eggs (hard boil a bunch at once!)
Greek yogurt
Cheese and milk
Chicken, fish, or meat
Beans and lentils
Nuts and nut butter
Pro tip: Keep grab-and-go protein around. String cheese, hard-boiled eggs, a handful of almonds, or a glass of milk are perfect when you're nursing and realize you're starving.
Healthy Fats: Fat isn't the enemy. It gives you concentrated energy, helps make those important breastfeeding hormones, and affects the fatty acids in your milk (especially DHA for baby's brain).
Focus on:
Fatty fish like salmon (2-3 times per week)
Avocados
Olive oil
Nuts and seeds
If you don't eat fish regularly, keep taking that DHA supplement from pregnancy
Carbs: Despite what diet culture tells you, you need carbs. They're your body's favorite energy source. Choose the good stuff like oatmeal, brown rice, whole grain bread, sweet potatoes, fruits and vegetables, and beans.
The Vitamins That Really Matter
Iron - You need it for energy. Get it from red meat, chicken, fortified cereal, beans, or spinach.
Calcium - Your body pulls calcium for milk production. Get 1,000mg daily from dairy, fortified plant milk, leafy greens, or supplements.
Vitamin D - Most people are low on this. Get some sun, eat fatty fish, drink fortified milk, and/or take a supplement.
Vitamin B12 - Super important, but only found in animal products. If you're plant-based, you MUST supplement. This is not optional—deficiency can seriously harm your baby's development AND your health.
Should you keep taking prenatal vitamins? Yes! They're insurance for the days when you eat cereal for dinner because you're too tired to cook.
Drink Water. Seriously, Just Drink Water.
Breast milk is about 87% water, so yes, staying hydrated matters. Here's the truth: drinking a gallon of water won't magically make more milk. Your body is smart—it makes the milk your baby needs based on demand, not how much water you chug. How much do you actually need? Drink when you're thirsty. For most breastfeeding parents, that's about 12-16 cups of fluid daily. Set up hydration and snack stations at every common nursing or pumping area. Water is your best friend, but milk, herbal tea, and broth count too.
Can You Drink Coffee?
Yes! About 2-3 cups of coffee (200-300mg of caffeine) per day is generally fine. Only about 1% of the caffeine you consume makes it into your milk. That said, some babies are more sensitive than others, especially newborns who process caffeine slowly. If your baby seems extra fussy, wakeful, or jittery, try cutting back and see if it helps. Most babies are totally fine with moderate caffeine. So go ahead and enjoy that morning coffee, you probably need it, I know I do!
Can You Diet While Breastfeeding?
If you're eating less than 1,500-1,800 calories per day, you might notice your milk supply drops, you feel exhausted all the time, your mood tanks, and you're not healing well from childbirth. I get it, you want to feel and look like yourself again, but a severe calorie restriction right now can backfire in a multitude of ways. If weight loss is a goal, wait until breastfeeding is well established (around 16 weeks postpartum) and aim for losing just 1-1.5 pounds per month maximum. Your body just grew and birthed a human. Give yourself some grace.
The Truth About "Milk-Boosting" Foods
Alright, let's talk about foods people claim will increase your milk supply. Foods commonly thought to boost milk:
Oats and oatmeal
Barley
Fennel
Fenugreek
Brewer's yeast
Flaxseed
Leafy greens
Nuts (especially almonds)
Here's the reality check: The scientific evidence for most of these is pretty weak. These foods are not magic. Some can even hurt your milk supply.
The MOST effective way to increase milk supply? Removing milk frequently and effectively—through nursing or pumping. If your baby isn't nursing well or you're not pumping enough, all the oatmeal cookies in the world won't fix that problem. Many breastfeeding parents swear by oats for milk supply. The science is limited, but show oats are rich in iron, high in fiber, possibly supportive of oxytocin release (which helps with let-down), and nutritious and comforting. Eat oats if you like them. They're good for you. Just don't expect them to work miracles.
What About Herbal Supplements?
You've probably seen fenugreek, blessed thistle, or other herbal supplements marketed for milk supply. Before you buy them, know this:
They're not FDA regulated (quality varies wildly)
They can have side effects
Some can interact with medications
They're not safe for everyone
Some can actually decrease supply
Always talk to an IBCLC or your healthcare provider before taking herbal supplements. They should never be your first strategy, fix the latch, nurse or pump frequently, and address any underlying issues first. I've seen too many parents spend money on supplements when the real issue was latch problems, health problems, or infrequent nursing/pumping.
What Really Increases Milk Supply?
Let's be crystal clear about this because it's the most important point:
Nurse or pump frequently - Empty your breasts often. This signals your body to make more milk.
Ensure effective milk removal - A good latch or proper pump set up matters. Milk sitting in your breasts tells your body to slow down production.
Address underlying issues - Tongue ties, hormonal imbalances, insufficient glandular tissue, certain medications, and other medical factors can affect supply. These need to be identified and treated.
Take care of yourself - Sleep, stress management, and adequate nutrition all support milk production.
Lactation cookies, teas, and supplements might provide a small boost in some situations, but they cannot overcome inadequate milk removal or medical issues.
Here's what you really need to remember:
Your body needs more fuel. About 2,300-2,800 calories per day. That's normal and necessary.
Focus on the big three: Protein at every meal, healthy fats, and whole grain carbs. Get these right, and you're doing great.
Stay hydrated. Drink when you're thirsty—aim for 12-16 cups of water daily.
Moderate caffeine is fine. 2-3 cups of coffee won't harm your baby for most breastfeeding pairs.
Keep taking your prenatal vitamin. It's your nutritional safety net.
Don't diet right now. Your body is recovering from pregnancy and birth while also making milk. This is not the time for restriction.
"Milk-boosting" foods are nice but not magic. They're yummy additions, not miracle solutions.
Frequent, effective milk removal is what really matters. Nothing replaces proper latch and regular nursing or pumping.
You don't have to be perfect. Some days you'll eat really well. Other days you'll survive on granola bars and string cheese. Both are okay.
Small steps add up. You don't have to overhaul everything at once. For now, focus on nourishing yourself. Your body is doing incredible work.