Breastfeeding power foods

Breastmilk is produced from the mammary glands in your breasts, not directly from the foods you eat. These glands use the nutrients and calories from the food you eat to create breastmilk and that breastmilk gets first priority. If your diet contains insufficient calories or nutrients for both you and your baby, your breastmilk will take the best of what’s available leaving you to rely on whatever might be left.


A less-than-ideal diet will probably not affect your breastfeeding child but it may leave your body at nutritional risk. Breastfeeding moms need to pay careful attention to their nutrition and hydration.

More quality calories and water

It’s true, breastfeeding moms need more calories - 500 more calories each day in fact. You should also pay careful attention to how much water you drink. It is easy to become dehydrated while breastfeeding and that can directly affect your milk supply. Dehydration can also make you feel rundown, making it harder to take care of yourself and your baby.

Those extra calories should come from foods that are high in antioxidants, protein and key nutrients that will support your needs and your baby’s development needs.

Tip: Prenatal vitamins aren’t just for pregnancy. Continue taking them while breastfeeding to make sure you’re getting essential vitamins and minerals your body needs.

Recommended foods for breastfeeding moms

At the most basic level, a normal, healthy diet is all it really takes for a breastfeeding mother to maintain her milk supply and sustain both her baby’s and her own health. There are however, choices you can make that help your body produce better milk. Foods high in calcium, vitamin D, iron, protein and folic acid are excellent choices for breastfeeding moms. Try to work these foods into your regular diet - they are great for all women but we consider them to be breastfeeding power foods:

• Berries esp blueberries, raspberries and blackberries
• Oats/oatmeal
• Flax/flaxseed
• Yogurt
• Eggs
• Avocado
• Nuts and almonds

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