Breastfeeding is an incredible way to bond with and nourish your baby, but it also takes a lot of energy. That’s why it’s so important to take good care of yourself, too. You don’t need to eat perfectly or follow a rigid plan—you just need simple, steady ways to fuel your body with the nutrients it needs to feel well and stay strong. Inside this guide, you’ll find manageable tips for eating well, staying hydrated, and building small habits that work in real life (even when you’re running on very little sleep). 

Why Does Your Breastfeeding Nutrition Matter?

Breastfeeding increases your body’s need for calories, fluids, and key nutrients. Think of food as fuel—not just for your breast milk production, but for your healing, energy, and emotional well-being. Eating well while breastfeeding can help:

  • Support your milk supply and your breastfed baby's nutritional needs
  • Maintain your energy 
  • Promote healing and recovery after birth
  • Boost your mood and immune system

Both the American Academy of Pediatrics and the World Health Organization highlight that breastfeeding is the gold standard of infant nutrition. Nourishing yourself properly makes it easier to meet those demands.

Simple Tips for Breastfeeding Nutrition

Even small changes can make a big difference. Focus on progress, not perfection.

  • Stay Hydrated: Keep a water bottle nearby and take sips every time you breastfeed. Keep an eye out for hidden sources of caffeine or how many cups of coffee you have each day. Caffeine is a diuretic and may make it hard to rest and stay hydrated.
  • Eat Often: Your body burns extra calories while making milk to meet your baby’s needs. Don’t skip meals—keep easy, one-handed snacks within reach, especially near your favorite breastfeeding spots. This helps ensure you are getting enough calories for your activity level.
  • Build Balanced Plates: Aim for a balanced diet, including a variety of different types of foods—lean protein, whole grains, healthy fats, and plenty of produce. Include dairy products (if tolerated) or fortified alternatives, animal products like eggs or poultry, and plant-based sources if you follow a vegetarian or vegan diet.
  • Focus on Key Nutrients: Include foods rich in fatty acids like nuts, seeds, and fatty fish. These support brain and eye development in your baby.
  • Embrace Simple Foods/Snacks: Try overnight oats, smoothies, soups, whole-grain toast with nut butter, or trail mix. If you’re short on time, repeating the same go-to meals is perfectly okay. Keep a small basket near your favorite breastfeeding spot with shelf-stable snacks (like bars, nuts, or dried fruit) and a water bottle so you’re never caught hungry or thirsty.
  • Prep in Small Batches: Make extra portions when you can—like doubling a soup recipe, roasting extra veggies, prepping dark green vegetables—and freeze leftovers for busy days. A few prepped staples can make meal-building more manageable all week.
  • Prenatal Vitamins: Continue taking a daily prenatal or postnatal vitamin, to fill in any breastfeeding nutrition gaps in your diet.
  • Delegate where possible: Let others shop, cook, or prep. Let friends or family bring meals, hold the baby while you eat, or tidy the kitchen. You don’t have to do it all alone.

Grocery Services

Grocery services help new moms save energy while keeping nourishing foods on hand to meet her health and nutrition goals. Keep a short list of go-to items to make restocking more convenient. Delivery or pickup makes it simple to stay fed and supported during recovery—without the stress of a full shopping trip.

  • Prefer a little fresh air without the hassle? Grocery pickup lets you order online and drive up—an associate loads everything into your car, so you don’t even have to unbuckle the baby. It’s a low-stress way to get out of the house and most pickup options are free.
  • Most grocery stores offer delivery through third-party apps or subscriptions. While there may be fees and tips involved, it can be worth the splurge if your budget allows—making it more convenient to stock your kitchen with healthy staples.

Meal Prep Support

If the mental load of planning meals feels overwhelming, consider using tools or resources that can simplify the process and make life a little easier. Meal prep support can help ensure you’re nourishing yourself without added stress.

  • Meal planning apps and templates: Many offer customizable menus, grocery lists, and recipes tailored to your preferences and needs.
  • Recipe collections and boards: Explore online recipe databases to discover new meal ideas and organize favorites for future use.
  • Quick-prep meal kits: Options that include pre-chopped vegetables, pre-cooked proteins, or partially prepared ingredients can help you get a wholesome meal on the table with just a few minutes of cooking or assembly.
  • Meal delivery services: Some provide nourishing, ready-to-eat meals designed to support postpartum recovery and convenience.

Breastfeeding nutrition doesn’t have to be complicated. By prioritizing whole foods and keeping simple, healthy meals and snacks within reach, you give yourself the energy and balance needed to care for both you and your baby. At its core, breastfeeding nutrition is about supporting the person who’s caring for everyone else. When you take good care of yourself, you’re better able to be present for your baby—and for yourself.

Disclaimer: Our classes and accompanying materials are intended for general education purposes and should not replace medical evaluation or consultation. Please seek advice from your own healthcare providers for individualized recommendations.