Diet While Breastfeeding
Eat well while breastfeeding. Calories, nutrients and milk production.
Calorie calculation examples by profile
Breastfeeding sedentary woman, 30 years old, 143 lbs (+500 kcal)
Breastfeeding moderately active woman, 30 years old, 143 lbs (+500 kcal)
Breastfeeding active woman, 30 years old, 143 lbs (+500 kcal)
Breastfeeding woman, mixed feeding (about +300 kcal)
Caloric needs during breastfeeding
Exclusive breastfeeding requires about 500 extra calories per day to produce enough milk. These additional needs are higher than during pregnancy. If you're partially breastfeeding, add about 250-300 kcal. Too much caloric restriction can reduce milk production.
Essential hydration
Breast milk is 87% water. Drink enough so your urine is clear (about 8-10 glasses/day). Keep a water bottle handy during feedings. Thirst can be a sign of dehydration - don't wait until you're thirsty to drink.
Priority nutrients
Your protein needs increase (about 25g more per day). Iodine, DHA, and vitamin D pass into milk and are crucial for baby. Calcium and iron remain important for your own health. A varied diet generally covers these needs.
Foods that may affect baby
Some babies react to what mother eats. Caffeine can make baby fussy (limit to 2-3 coffees/day). Garlic, onion, cabbage can change milk taste but aren't contraindicated. Common allergens (cow's milk, eggs) can sometimes affect a sensitive baby.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide for Breastfeeding
Breastfeeding is a demanding time for your body. Eating well helps you maintain your energy, produce enough milk, and provide the best nutrients to your baby.
Caloric Needs During Breastfeeding
Calculating Your Needs
| Type of breastfeeding | Extra calories |
|---|---|
| Exclusive breastfeeding | +500 kcal/day |
| Mixed feeding (50%) | +250-300 kcal/day |
| Partial breastfeeding | +100-200 kcal/day |
Example: If your pre-pregnancy maintenance was 1800 kcal and you’re exclusively breastfeeding, aim for about 2300 kcal/day.
Caution with Restriction
- Don’t go below 1800 kcal/day
- Too rapid weight loss can:
- Reduce milk production
- Release toxins stored in fat
- Exhaust you
Essential Nutrients
Protein
Needs: +25g/day (about 1.3g/kg body weight) Sources: meat, fish, eggs, legumes, dairy
DHA (omega-3)
Why: Baby’s brain and visual development Needs: 200-300 mg/day Sources: fatty fish 2-3 times/week, supplements if vegetarian
Iodine
Why: Baby’s cognitive development Needs: 290 mcg/day (increased vs pregnancy) Sources: sea fish, dairy products, iodized salt
Vitamin D
Why: Bone health for baby and mother Needs: 600-1000 IU/day (supplement often recommended) Note: Baby often receives a direct vitamin D supplement
Calcium
Needs: 1000 mg/day Sources: dairy, almonds, leafy greens, mineral water Note: Your bones may temporarily lose calcium during breastfeeding; it rebuilds after weaning
Iron
Needs: 9 mg/day (less than pregnancy as no periods) Sources: red meat, legumes, fortified cereals
Hydration
Hydration is crucial for milk production:
- Goal: 8-10 glasses of fluids per day
- Warning sign: dark urine = not enough water
- Tip: Drink a glass of water at each feeding
- Prefer: water, herbal teas, milk, soups
- Limit: coffee (2-3 cups max), tea (caffeine)
Foods and Baby’s Reactions
Caffeine
- Passes into breast milk
- Can make baby fussy or disturb sleep
- Recommended limit: 200-300 mg/day (2-3 coffees)
Common Allergens
If baby has colic, eczema, blood in stool:
- Dairy (cow’s milk proteins)
- Eggs
- Soy
- Wheat/gluten
- Peanuts
Protocol: Eliminate one food for 2-3 weeks and observe. Reintroduce to confirm.
Milk Taste
These foods can change milk taste but aren’t contraindicated:
- Garlic, onion
- Cabbage, broccoli
- Spices
Some babies accept them better than others.
Sample Meal Plan
Breakfast (500 kcal)
- Oatmeal with milk
- Banana
- Walnuts
- Glass of orange juice
Morning snack (200 kcal)
- Greek yogurt
- Berries
Lunch (600 kcal)
- Grilled salmon
- Quinoa
- Green vegetables
- Olive oil
Afternoon snack (200 kcal)
- Whole grain bread with peanut butter
- Apple
Dinner (550 kcal)
- Roast chicken
- Legumes
- Mixed salad
Evening snack if needed (150 kcal)
- Warm milk with honey
Mistakes to Avoid
- Restrictive diet to lose weight quickly: affects milk and your energy
- Forgetting to drink: dehydration reduces milk production
- Eliminating food groups without reason: deprives baby of diversity
- Ignoring hunger: your body knows what it needs
Why Voical Can Help You
During breastfeeding, Voical helps you ensure you’re eating enough to support your milk production while monitoring your intake of key nutrients. If you want to lose weight gradually, the app helps you maintain a reasonable deficit without compromising breastfeeding.