Breastfeeding is one of the most natural and valuable processes for both the mother and her baby. Breast milk is the ideal food for an infant, providing all the essential nutrients, antibodies, and enzymes that support growth and strengthen the immune system. However, in order for milk to be produced, the mother’s body needs sufficient energy and proper nutrition.
Energy Needs
During breastfeeding, a mother’s energy needs increase by approximately 450–500 calories per day. This, of course, depends on factors such as:
- the mother’s weight and physical activity,
- the frequency and duration of breastfeeding,
- and whether she is breastfeeding exclusively or combining with formula.
This extra energy should come from high-quality foods, not from “empty calories.”
What Should a Breastfeeding Mother Prefer?
A balanced diet is key. It is recommended that daily intake includes:
- high-biological-value proteins such as chicken, fish, eggs, lean red meat, and legumes,
- colorful fruits and vegetables, which provide vitamins, minerals, and antioxidants,
- whole-grain cereals and complex carbohydrates (e.g., oats, quinoa, brown rice),
- healthy sources of fats like olive oil, avocado, nuts, seeds, and fatty fish (salmon, sardines),
- plenty of fluids—especially water, as breastfeeding increases hydration needs.
What Should Be Limited?
There are no strictly “forbidden” foods, but some require attention:
- Caffeine: Up to 1–2 cups of coffee per day is generally acceptable, but excessive amounts can affect the baby’s sleep.
- Alcohol: Ideally avoided; if consumed occasionally, at least 2–3 hours should pass before the next breastfeeding session.
- Very fatty or spicy foods: These may cause discomfort in some babies (though this varies based on the baby’s tolerance).
- Fish high in mercury (e.g., swordfish, certain types of tuna) should be limited.
Dietary Supplements
In most cases, a balanced diet covers the nutritional needs of a breastfeeding mother. However, supplements may be considered when appropriate:
- Vitamin D, especially if there is limited sun exposure,
- Omega-3 fatty acids (DHA/EPA) to support brain development in the baby,
- Iron, if anemia is present.
Always consult with a doctor or dietitian before taking supplements.
Practical Tips
- Eat small, regular meals throughout the day—as breastfeeding increases hunger.
- Don’t forget water! Having a glass of water every time you breastfeed is a simple and effective rule.
- Rest as much as possible—fatigue can affect milk production.
- Avoid strict diets; weight loss should be gradual and under guidance.
The Role of a Dietitian
A dietitian can help a breastfeeding mother:
- create a nutrition plan that meets both her own and her baby’s needs,
- adjust post-pregnancy weight without compromising breastfeeding,
- and address possible issues such as low milk production or baby discomfort related to diet.
Breastfeeding is a beautiful but demanding time. With proper nutrition, adequate hydration, and support from professionals, a mother can nourish both herself and her baby in the best possible way.
