Breastfeeding is the most natural form of nourishment that nature has gifted to every mother — a unique way to feed her baby while strengthening the emotional bond between them.
For breastfeeding to benefit both mother and child, the mother’s diet must be balanced, nourishing, and sufficient.
During breastfeeding, a woman’s energy needs increase. Calories are required not only for milk production but also to maintain the mother’s own strength and well-being.
It is generally recommended that breastfeeding mothers consume approximately 500 additional calories per day. However, individual needs vary and depend on factors such as age, body weight, physical activity level, and the duration of breastfeeding.
What Should a Breastfeeding Mother Eat?
First and foremost, no meals should be skipped — breakfast, lunch, and dinner are essential, even if the mother wishes to lose pregnancy weight. For snacks between meals, quick and nutritious options are ideal, such as:
- Cut vegetables
- Fruits
- Nuts and seeds
The goal is to provide both energy and essential nutrients.
The Three Pillars of Energy
Energy comes from:
- Carbohydrates
- Proteins
- Fats
🍞 Carbohydrates
Choose foods rich in complex carbohydrates, such as:
- Whole-grain bread, rice, and pasta
- A wide variety of fruits and vegetables
These foods provide sustained energy, vitamins, and minerals. Their fiber content also supports healthy digestion.
🥚 Protein
Breastfeeding mothers need an additional 15–20 g of protein per day during the first six months of breastfeeding.
Good protein sources include:
- Legumes
- Yogurt
- Eggs
- Milk
- Chicken
- Beef
- Fish
Protein requirements depend on the mother’s basal metabolic rate. When properly adjusted to her needs, adequate protein intake helps prevent undernutrition and fatigue.
🫒 Healthy Fats
Choose foods rich in healthy fats, such as:
- Olive oil
- Nuts and nut butters
- Olives
- Tahini
- Fatty fish (sardines, anchovies, mackerel) should be included 1–2 times per week. These foods provide omega-3 and omega-6 fatty acids, which support the healthy development of the baby’s brain and vision.
Vitamins and Minerals in Breast Milk
Breast milk supplies the infant with essential vitamins and minerals. The vitamin content of breast milk depends directly on the mother’s diet.
Calcium and iron levels depend on the mother’s body stores. These should be replenished to prevent health issues such as osteoporosis or anemia.
Vitamin D is transferred to the baby through breast milk and depends on the mother’s vitamin D status. It is vital for bone health and the prevention of rickets in infants.
💧 Hydration Matters
Adequate hydration supports milk production. Good choices include:
- Water
- Vegetable juices
- Soups
- Herbal teas
Paying Attention to the Baby’s Reactions
Some foods may cause discomfort in the baby, such as colic or gas. Strong flavors and certain food properties can pass into breast milk.
If discomfort occurs:
- Reduce the quantity of the suspected food
- Or temporarily eliminate it
- You can reintroduce it later and observe the baby’s response.
Special Considerations for Vegetarian Mothers
Vegetarian breastfeeding mothers should pay close attention to the following nutrients:
🧠 Vitamin B12
Vitamin B12 is found mainly in animal products (meat, eggs, dairy). Vegetarian mothers should consume fortified foods or use supplements, always in consultation with their doctor or dietitian.
🩸 Iron
Iron is essential and can be obtained from plant sources such as:
- Lentils
- Dried fruits
To enhance iron absorption, combine iron-rich foods with vitamin C:
Lentils with orange or orange juice
Lentils with kiwi, strawberries, tomatoes
This combination can increase iron absorption by up to 50%.
What Should Be Limited or Avoided During Breastfeeding?
☕ Caffeine
Coffee, tea, cola drinks, energy drinks, and chocolate contain caffeine. A portion passes into breast milk, and infants — especially in the first three months — cannot metabolize it efficiently.
Excess caffeine may affect the baby’s sleep. Limit intake to no more than 2–3 cups of coffee per day.
🚬 Smoking
According to national nutritional guidelines, chemicals from tobacco pass into breast milk. Smoking can:
- Disrupt the baby’s sleep
- Reduce milk production
- Increase the risk of respiratory diseases later in the child’s life
🍷 Alcohol
Alcohol consumption can:
Reduce milk production
Disrupt the infant’s sleep
Final Thoughts 🤍
Breastfeeding is a deeply rewarding experience that benefits both mother and baby. While nourishing her child is a mother’s top priority, she should never forget that caring for herself nutritionally comes first.
A well-nourished mother is better equipped to provide high-quality breast milk, maintain her energy, and fully enjoy this unique stage of life.
This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your physician or dietitian for advice tailored to your individual needs.