Nutrition Tips For Breastfeeding Mothers

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Breastfeeding your baby is a special time for bonding and remembrance. It also offers a quality of nutrition for your infant that cannot be matched. Here are a few ways that you can help nourish your body to better benefit your baby while breastfeeding.

mother and baby
Breastfeeding utilizes about 330-400 calories per day.

Breastfeeding moms need to help replace nutrients in order to produce adequate energy for themselves. Remember to use healthy fats, whole grains, and a variety of fruits and vegetables to make up this much-needed energy.  

Make sure you have a healthy intake of both Omega 3 and Omega 6 fatty acids.

These are not only healthy ways to add energy intake, but studies show us that intake of these healthy fats can boost brain development in our little ones. 

Great sources include salmon, tuna, flaxseed, chia, nuts, healthy oils, sunflower seeds, walnuts, and peanut butter among others.  

Vitamin D  

Vitamin D is one of the more commonly deficient nutrients in our western population, maybe because it isn’t that common in our daily food intake. Vitamin D is responsible for the absorption of calcium and bone development as well as immune function.

The recommendation for daily Vitamin D for a breastfeeding mom can be up to 4000IU to achieve presence in breast milk. While adding food sources such as eggs, mushrooms, salmon, and fortified foods can be helpful, many times a supplement can be beneficial during breastfeeding.   


One of the final gifts we give our infants before delivery is an extra boost of iron. These iron stores usually last up to 6 months for breastfeeding infants. Making sure your diet has adequate iron can help your baby after their iron stores are depleted, and can help keep you strong and energetic in your new role as caretaker.  

Best sources of Heme Iron include beef, chicken, fish, & tofu – they are best absorbed when taken with foods high in Vitamin C!  

Folic Acid

Folic acid is a B vitamin responsible for organ and DNA development in infants. Best sources include dark leafy greens, beans, fruits, seafood, and eggs.

Mandy Welch