Breastfeeding women should eat a varied, balanced diet that is rich in whole grains, fruits, vegetables, and lean proteins. In general, there is no need for a special diet, though there are some considerations to keep in mind.

How Much Do I Need to Eat While Breastfeeding?

If you are exclusively breastfeeding, you will need an extra 400 to 500 calories per day above what was needed to maintain your pre-pregnancy weight. During the first few months, your body will be able to use the fat you stored up during pregnancy to meet part of this requirement. Rather than focusing on how many calories you are eating, let your body be your guide, and eat when you are hungry.

What Should I Eat While Breastfeeding?

What you eat is as important as how much you eat. You may be able to get away with an extra cookie or two while breastfeeding, but be sure to fill up on nutrient-dense foods first. Your baby will get all the nutrients he or she needs from your breast milk, but you want to make sure there are enough nutrients left for you to use too! If you don’t consume enough calcium, for instance, your body will take it from your bones, increasing your risk of osteoporosis down the road.

Key Nutrients for Breastfeeding Women

NutrientGood sources
Vitamin ARed, orange, and green vegetables; dairy products
Vitamin CBroccoli, bell peppers, potatoes, citrus fruit, berries
Vitamin DFortified foods (such as milk); sunlight
CalciumDairy products, sardines, canned salmon, tofu, green leafy vegetables
IronMeat, poultry, fish, legumes, green leafy vegetables, dried fruit
Folic AcidFortified cereal, wheat bread, citrus fruit, green leafy vegetables

Balanced Diet Eating Guide

The following guide is based on the current US food guide, MyPyramid. To make sure you get all the nutrients you need, eat a variety of foods from all of the different food groups.

Food GroupDaily Amount*Key Suggestions
Grains7 ounces (1 ounce = 1 slice bread, 1/4 bakery-style bagel, 1/2 cup cooked pasta or rice, or 3 cups popcorn) Consume at least 1/2 of your grains as whole grains Whole grains include:
  • Whole wheat products
  • Oatmeal
  • Brown rice
  • Barley
  • Bulgur
  • Popcorn
Vegetables3 cups (1 cup = 1 cup raw or cooked vegetables, 2 cups raw leafy vegetables) Eat a variety of different vegetables every day. Eat more of the following types of vegetables:
  • Dark green (eg, broccoli, spinach, bok choy, romaine lettuce)
  • Orange (eg, carrots, sweet potatoes, butternut squash)
  • Dry beans and peas (eg, chickpeas, black beans, lentils, split peas, kidney beans, tofu)
Fruits2 cups (1 cup = 1 cup fresh fruit, 1 cup fruit juice, 1/2 cup dried fruit)Eat a variety of fruit. Choose fresh fruit over fruit juices.
Milk3 cups (1 cup = 1 cup milk or yogurt, 1-1/2 ounces natural cheese)Choose low-fat or fat-free dairy products. Milk alternatives include calcium-rich or -fortified foods and beverages.
Meats and Beans6 ounces (1 ounce = 1 ounce meat, fish, or poultry; 1/4 cup cooked, dry beans; 1 egg; 1 tbsp peanut butter; 1/2 ounce nuts)Choose lean meats and poultry. Eat more fish and vegetarian sources of protein, such as beans, peas, nuts and seeds.
Oils6 teaspoonsChoose healthful oils such as those found in canola and olive oil, fish, and nuts.
Fats and Sweets<290 caloriesLimit or avoid solid fats such butter, stick margarine, lard, and shortening. Limit foods high in added sugar or solid fats.

*Based on a 2,200 calorie diet

Additional Considerations

Dieting

Because of the extra calories that it requires, breastfeeding will help you to return to your pre-pregnancy weight sooner. However, your focus should be on healthful eating, not dieting. If you find that you are having a hard time losing the weight you put on while pregnant, talk to a registered dietitian. He or she can help you come up with a personalized eating plan.

Fluid Needs

While breastfeeding, it’s important to drink enough fluids. Many women find that they are thirstier than usual, especially when they first start breastfeeding. Let your thirst be your guide, and stay hydrated with healthful drinks such as water, low-fat milk, and 100% juice.

Vitamins

You may choose to supplement your diet with a multivitamin, although this is not a substitute for eating a balanced diet. Check with your doctor before taking any supplements.

Alcohol

Most experts recommend that alcoholic beverages be avoided during breastfeeding. Alcohol passes into your milk in the same concentrations as it is in your bloodstream. If you do choose to have an occasional drink, try to time it so that it’s right after a feeding.

Caffeine

For most women, having one or two cups of coffee or tea per day is fine. If you find that your baby is irritable or having difficulty sleeping, try eliminating caffeine for a couple of days and see if it makes a difference.

Seafood

Fish and shellfish are an important source of lean protein and omega-3 fatty acids. However, seafood also contains mercury, which in high amounts can be detrimental to your developing baby. While breastfeeding you should consume up to 12 ounces of fish per week, but avoid fish that contain high levels of mercury, specifically: tilefish, king mackerel, swordfish, and shark. Good choices include salmon, sardines, canned light tuna, and shrimp—these are both high in omega-3 fatty acids and low in mercury.

Spicy or “Gassy” Foods

You may have heard that you should avoid spicy or “gassy” foods; however, this is only true if they are a problem. If your baby is unusually fussy try eliminating potential trigger foods from your diet for a 24-hour period and see if it makes a difference.