A dietitian’s guide to: Nutrition for Breastfeeding

Please note: While this blog post focuses on breastfeeding, we acknowledge that there are many ways to feed your baby. This is a judgment-free zone.

Breastfeeding can increase your energy needs by 500–750 calories per day.

It requires a significant amount of energy and nutrients, so it’s essential that your diet supplies the nutrients you need, including:

• Protein

• Calcium

• Iron

• Iodine

• Vitamin D

• Choline

• & essential vitamins and minerals

Just as your baby’s nutrition is important, so is your own.

Eating well during breastfeeding will help you meet your increased nutrient requirements and support the physical demands of caring for a new baby.

What foods should you get your energy (calories) from?

Wholegrains

Your requirements increase to 9 servings per day while breastfeeding. Choose wholegrain products to boost both energy and fibre intake..

Vegetables

Your requirements rise to 7.5 servings per day during breastfeeding. Aim to include extra servings of vegetables throughout your day.

Iodine

Iodine is critical for your baby’s brain development. Use iodised salt, include seafood in your diet, and continue taking an iodine-containing multivitamin.

Choline

Choline supports your baby’s cognitive function. Include foods like eggs, beef, fish, peanuts, milk, and seafood in your diet.

Iron

Pregnancy can deplete your iron stores, so breastfeeding is a great time to rebuild them by eating iron-rich foods.

Protein

Protein in breastmilk meets your baby’s growth needs and supports your post-birth recovery and healing.

What about hydration?

Producing breastmilk uses extra fluids, so breastfeeding mums often feel more thirsty than usual.

While there is no set amount you need to drink (as it depends on factors like the weather, your activity level, and the foods you eat), follow your thirst cues. Don’t ignore thirst just because you’re busy!

A good tip: Have an extra glass of water every time you breastfeed or pump.

What about lactation cookies?

You may have heard of lactation cookies or other “supply-boosting” supplements. These often contain ingredients called galactagogues, which are said to help increase milk supply.

However, there’s no strong evidence to suggest that these foods make a significant difference. Instead of spending money on these, try these tips:

• Eat enough to meet your nutritional needs (regular meals and snacks).

• Drink plenty of water (aim for an extra glass each time you breastfeed or pump).

• Rest when you can—your body needs recovery time.

3 incredible facts you should know about breastfeeding

Did you know

ONE. Your breastmilk adapts to meet your baby’s needs?

From the early days of colostrum to mature milk, its composition changes to deliver the perfect balance of nutrients for each stage of your baby’s development

TWO. Breastfeeding plays a vital role in shaping your baby’s gut health.

It helps colonise their digestive system with beneficial bacteria that support immunity, digestion and development — laying the foundation for a healthy gut microbiome. What’s more, the flavour of your breastmilk changes based on what you eat, helping your little one explore new tastes early on.

THREE. Kissing your baby can actually help boost their immune system.

When you kiss your baby, you’re exposed to the microbes on their skin. Your body responds by producing targeted antibodies, which are then passed to your baby through breastmilk — offering them natural protection against illness. Your own diet also plays a role in supporting this process and shaping the immune properties of your milk.

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