Breastfeeding & Nutrition: Supporting You and Your Baby
31st July 2025 - Written by Florence Rigby-Bell (ANutr)
As a Mum and a Nutritionist, I know first-hand the importance of maintaining a balanced and sustainable diet while breastfeeding. I also know how hard it can be to maintain a healthy diet when you are feeling exhausted and like you barely have a spare hand! Breastfeeding places extra nutritional demands on your body, as you’re not only nourishing yourself but also providing essential nutrients for your baby’s growth and development. Eating well during this time can support your energy, milk supply, and overall wellbeing.
In this blog post, we’ll look at the key foods you should be including in your diet, so you can support both you and your baby to the best of your ability.
Key Nutrients
Breast milk is rich in essential nutrients, tailored to your baby’s needs. It contains vital nutrients, antibodies and energy and is all your baby needs up until the age of 6 months (WHO, 2023). Your body prioritises producing quality milk—sometimes at the expense of your own nutrient stores! Eating a nutrient-dense, balanced diet can help you maintain your energy, mood, and health while supporting optimal milk production.
1. Protein
Protein supports milk production and tissue repair. Aim to include protein with each meal and snack.
Sources:
Red meats, chicken, turkey & fish
Eggs & Dairy
Tofu, tempeh, lentils, beans
Nuts & seeds
2. Healthy Fats
Healthy fats help to keep you feeling full, whilst also supporting hormone production, nervous system health, and contributing to baby’s brain development.
Sources:
Oily fish (salmon, sardines, mackerel)
Avocado
Olive oil
Nuts and seeds
Nut butters
Tip: Aim for 1–2 portions of oily fish per week to support your intake of omega-3 fatty acids. If you don’t eat fish, consider adding in an omega-3 supplement to support your and your baby.
3. Carbohydrates
Complex carbohydrates provide sustained energy to help combat the fatigue that often comes with new motherhood.
Sources:
Bread, oats & pasta
Potatoes and other starchy vegetables
Quinoa, couscous, rice, pearl barley
Beans & legumes
4. Micronutrients to Prioritise
Iron – for energy and to prevent anaemia
Sources: red meat, lentils, dark leafy greens.
Calcium – for bone health
Sources: dairy products, fortified plant milks, sesame seeds.
Iodine – important for baby’s brain development
Sources: dairy, fish, seaweed (limit intake).
Vitamin D – important for immunity and bone health.
Note: Consider a daily supplement of 10 micrograms (UK recommendation).
5. Hydration
Breastfeeding increases your fluid needs. Aim for around 2–3 litres of fluids daily. Water, herbal teas, and milk are all good choices.
Intuitive Eating: Practical Tips
Simplify Meals: Build balanced meals using the “plate method”—half plate vegetables, quarter plate protein, quarter plate carbs, plus healthy fats.
Sign up to The Nutrition Collaborative mailing list to receive our FREE guide to building a balanced plate!
Snack Smart: Keep nutritious snacks (trail mix, boiled eggs, yoghurt, oat bars, peanut butter on toast, bananas) within easy reach.
Don’t Aim for Perfection: Focus on consistency over perfection. Each meal is an opportunity, not a test. If you’ve eaten takeaways or microwaveable meals for 3 days straight, it doesn’t matter, you are doing your best.
Listen to Hunger: Breastfeeding hunger can be intense - trust me, I am always hungry since I started breastfeeding! Respond to your body’s cues without guilt.
Batch Cook: Having a burst of energy?! Batch cook a few easy nutritious meals and freeze for a later date! Think easy and nutritious one pot meals such as: bolognaise, chilli con carne, ratatouille, bean stew etc.
Ask for Help: Have a friend or relative nearby who could drop off a meal or look after your baby whilst you do some food prep? Ask them! And if anyone offers you a helping hand, don’t be too proud to accept. Looking after a baby takes a village.
Should I be taking supplements?
It is recommended that breastfeeding mothers supplement both themselves and their babies with vitamin D (NHS, 2022). You should supplement you diet with 10 micrograms of vitamin D per day, whilst your baby needs 8.5 – 10 micrograms per day (unless they are drinking more than 500ml formula milk per day as this is already fortified) (BDA, 2021).
Otherwise, if you are following a balanced diet, you should be receiving all the nutrients you need.
If you feel like you may be suffering from a vitamin deficiency, seek support from a Dietitian, registered Nutritionist or GP to ensure you are taking the right supplements for you.
Need Support?
Caring for a new baby is demanding—your nutrition should support, not stress you. Nourishing yourself well helps sustain your energy, milk supply, and mood. Small, balanced changes over time are more powerful than chasing the perfect diet.
There are so many places you can find help and advice surrounding breastfeeding and parenthood. If you are struggling or need some extra support, here are some helpful links:
Remember - Taking care of yourself is part of taking care of your baby.
References:
BDA. (2021, July). Breastfeeding. Retrieved from British Dietetic Association: https://www.bda.uk.com/resource/breastfeeding.html
NHS. (2022, September 01). Breastfeeding & Diet. Retrieved from NHS: https://www.nhs.uk/baby/breastfeeding-and-bottle-feeding/breastfeeding-and-lifestyle/diet/
WHO. (2023, December 20). Infant & Young Child Feeding. Retrieved from World Health Organisation: https://www.who.int/news-room/fact-sheets/detail/infant-and-young-child-feeding.