What to eat while breastfeeding to feel good: a practical guide with love
Breastfeeding is a unique and demanding time. You're not just feeding your baby, you're also using a lot of physical and emotional energy. Therefore, what you eat during this period matters, and a lot. In this article we give you a practical guide based on scientific evidence so that you know which foods can help you feel more energetic, more emotionally balanced and, ultimately, more you.
Do you really have to "eat for two"?
Not exactly. During breastfeeding, you do need more calories than before, but not twice as many. According to the Academy of Nutrition and Dietetics, nursing mothers require an extra 450-500 kcal per day to produce sufficient, quality milk.
Ideally, these calories should come from nutrient-dense foods, not "empty calories" such as pastries or soft drinks. Your body needs real fuel to function well, not just to feed the baby.
Key nutrients in breastfeeding
Although there is no "perfect diet", there are nutrients that play a leading role in this stage:
Protein: They help repair tissues, maintain your muscle mass, and support milk production. Find them in eggs, legumes, fish, lean meats, tofu...
Omega-3 fatty acids (especially DHA): essential for baby's brain development and emotional well-being. They are in oily fish such as salmon or sardines, chia seeds, walnuts.
Calcium and vitamin D: keys to your bones and those of the baby. Eat dairy, fortified plant-based drinks, small fish (such as sardines with bones), and sunbathe daily if you can.
Iron: after childbirth you may have low reserves. Bet on lentils, spinach, lean red meat and accompany them with vitamin C (citrus fruits, tomato) to improve their absorption.
Iodine: essential for the neurological development of the baby. It is present in white fish, shellfish, and iodized salt. According to the AEP, many breastfeeding women need a supplement
What to eat to feel more energetic
Tiredness is one of the biggest challenges in breastfeeding. The good news is that certain foods can help keep your energy more stable:
- Eat protein for breakfast: such as scrambled eggs, yogurt with nuts or wholemeal bread with hummus. Avoid sugar-only breakfasts.
- Include slow-absorbing carbohydrates: oatmeal, brown rice, legumes or cooked potatoes provide you with sustained energy.
- Drink water frequently: Dehydration can increase fatigue and make it difficult to produce milk. Always have a bottle on hand.
Eating well is not a luxury, it is a necessity (and an act of self-care).
Foods that should be limited (but not prohibited)
During breastfeeding it is not necessary to eat "perfect" or eliminate food groups, but there are some that are better to moderate:
- Caffeine: It can pass into milk and affect the baby's sleep. It is recommended not to exceed 200-300 mg/day (about 2 cups of coffee).
- Large fish (swordfish, bluefin tuna, shark): for their mercury content. Better to opt for smaller and safer fish.
- Alcohol: If you decide to have a drink, wait at least 2-3 hours before breastfeeding. The AEP suggests avoiding it, but if you do, plan.
- Ultra-processed foods and excess sugar: they are not toxic, but they provide little nutrition and can make you feel more tired or unstable.
What if I am a vegetarian or vegan?
Yes, you can breastfeed on a vegetarian or vegan diet, as long as it is well planned. It is essential to supplement with vitamin B12, ensure sufficient protein and ensure the supply of iron, calcium, iodine and DHA (it can be obtained from microalgae).
Consult with a nutrition professional who specializes in pregnancy and breastfeeding to adjust your diet and make sure you and your baby are well covered.
Your body produces the perfect food for your baby, but you also need to nourish yourself to sustain that magic.
Small gestures that make a difference
You don't need to go on a complicated diet or follow rigid rules. The key is in:
- Eat varied, as natural as possible.
- Don't skip meals (even if you're short on time, a nutritious snack can help).
- Take care of yourself with love: you deserve to feel good.
If you can, ask for support: having someone prepare a hot dish for you or bring you cut fruit is already an immense help.
This information is not a substitute for professional advice