postpartum - nutrition while nursing
Nutritional needs for your changing body after birth are different from those required during your pregnancy. If breastfeeding, your caloric needs remain elevated and a variety of nutrients remains beneficial. Though breastmilk, created from mammary glands, is not made directly from your dietary intake, nutrients from your diet play a role in creating the nutritional goodness that is breast milk. This makes it crucial for lactating mothers to ensure they are prioritizing eating a well-balanced diet and nutritious foods in order to have stores to not only nourish their baby, but to also nourish themselves.
Increased nutrient demands
Calories
Producing breast milk and breastfeeding puts an additional energy need on the body–requiring an additional intake of calories to meet higher energy expenditure needs. To produce milk, it’s recommended that you intake an additional 330-400 calories daily to give your body the energy and nutrition needed (1). This equates to about 2,000-2800 kcal per day for breastfeeding moms (2).
Keep in mind, this increased energy need means adding nutrient-dense, whole foods to your diet, while considering macronutrients and essential micronutrients for postpartum recovery and breast milk production. Properly balancing these additional calories also aids in the goal of returning to a healthy weight postpartum. Talking with a dietitian to build a supportive and realistic plan can be beneficial in coming up with ways to successfully meet these goals. This is especially important for those on special diets (vegan, vegetarian, etc.), or those with dietary restrictions or certain health conditions, to ensure they receiving complete nutrition for breastfeeding and recovery (2).
Here are 5 enhanced snack ideas to meet your increased energy needs:
Mixed Berry Smoothie: Smoothies are a great option for a nutrient-dense breakfast or snack filled with energy, antioxidants, fiber, vitamins, minerals, healthy fats, and protein. Check out this Mixed Berry Smoothie recipe from the Smoothie School eBook!
Fruit, cheese, and cracker plate with chocolate covered peanut butter stuffed dates: Delicious snack that contains carbs, protein, fats and a sweet treat! Chocolate covered date recipe below (make a large batch and store them in the freezer; can be done before giving birth).
Sweet and / or savory cottage cheese bowl: Delicious high protein breakfast option.
Sweet: Cottage cheese with sliced nectarines or peaches, pistachios, and hemp seeds.
Savory: Cottage cheese with soft-boiled eggs, cherry tomatoes, avocado, salt, pepper, and some crackers or rustic bread.
Roasted sweet potato with Greek yogurt, maple syrup, peanut butter, walnuts, and hemp seeds: A protein-packed meal that’s great any time of the day. Save time by roasting several sweet potatoes ahead of time; simply wash, slice in half lengthwise, evenly coat with a thin layer of extra virgin olive oil, and bake in a 400°F preheated oven, flesh-side down for about 30 minutes, or until easily pierced with a fork.
Bone broth: A great snack or complement to a meal, this vitamin rich source of protein will help keep you on track with your hydration goals! It can also be used to reheat items or replace broth in soups and stews.
Micronutrient needs and supplementation
Intake of vitamins and minerals below recommended levels during lactation can lead to negative impacts on both mother and baby, therefore it’s essential to ensure micronutrient needs are being met during this time (3). Two micronutrients that have an identified increased need for lactating moms are iodine and choline. It’s important to ensure adequate consumption being that breast milk composition is dependent on the mother’s diet.
Iodine: Iodine is an essential micronutrient required for the biosynthesis of thyroid hormones in both mother and baby (4, 5). These hormones play key roles in the development of the fetal brain and nervous system. Experts recommend 290 micrograms (mcg) of iodine daily throughout the first year after giving birth (2). Iodine can be found in :
Iodized table salt
Eggs
Seafood
Dairy Products
Choline: Choline is a critical nutrient during pregnancy and lactation for neurocognitive development. Research has found that choline supplementation during pregnancy was associated with faster information processing in infants and improvement in memory related tasks (6). Experts recommend 550 mcg of choline daily throughout the first year after giving birth (2). Choline can found in:
Dairy products
Eggs
Meats
Some seafood such as salmon and cod
Beans, peas, and lentils
Per your doctor’s recommendation, you can continue to use prenatal supplements while breastfeeding as many are already higher in these essential micronutrients.
Don’t forget about hydration!
Breast milk is about 87% water. During the first six months of exclusive breastfeeding, milk production is about 750mL daily. This creates a higher need for water in the body while also increasing risk for dehydration in mothers (7). While nursing, experts suggest drinking about 16 cups of water daily (8). A helpful tip to ensure you’re keeping up with your hydration needs is to drink a glass of water with each feeding as well as alongside each meal.
Set yourself up for success
Nutrition while postpartum can actually begin before the baby arrives. Preparing nutrient-dense meals for breakfast, lunch, and dinner ahead of time can save you tons of time and unnecessary stress when you have a newborn to care for. This is the best way to ensure you are able to maintain a balanced diet post-delivery. Ideally, you can prep 2 to 4 weeks ahead of your due date to ensure your freezer is jam packed with healing meals that will make your life easier. Your future self will be thankful and appreciative!
Ideas for meals to pre-prep and freeze for post-delivery:
Hearty soup: Soups packed with protein, vegetables, and flavorful broths are great and easy to freeze. You can prepare big batches and freeze them into portions for easy access.
Pasta sauce: Another easy option to freeze and thaw when ready to use. Just boil some noodles and make for a quick pasta dinner. Don’t forget to add a vegetable if you can!
Muffins: Mornings call for extra energy and nourishment. Baking and freezing muffins (blueberry, banana nut, etc.) is a great batch-cooking idea.
Egg bites: Another quick and easy, protein-rich idea for mornings. Ready-to-eat breakfast options are great ways to ensure you’re getting nutrient-dense meals that will give you the fuel you need to start the day.
Another helpful tip: To help stay organized, label and date all of your meal prep as you cook.
Meal trains are a great way to get your community involved postpartum. These are super easy to set up–sites like Meal Train can help organize scheduling and signups. You can also take some time before birth to get together a list of local restaurants who serve nutrient-dense foods that you enjoy. This is perfect for busy nights when it’s just easier to order takeout–and you'll have a go to list of restaurants that you know and trust to keep you on track with your nutrition goals.
Chocolate Dipped Stuffed Dates
1 medjool date, pitted
1/2 to 1 Tbsp peanut butter (or nut butter or choice or whole nuts or a combo of the two)
Dark chocolate gems / chips (Hu is great)
Small amount of coconut oil (about 1 tsp per 1/4 cup of chocolate)
Toppings: Flakey sea salt, hemp seeds, coarsely chopped pistachios, etc.
Remove the pit in date and stuff with nut butter or nut of choice (make a variety if you can!) and place on a parchment paper lined plate or sheet tray or container that will fit in the freezer. Freeze until set, about one hour. When ready, place a bowl on top of a small pot with water; bring water to a boil then reduce to a simmer. Add chocolate and coconut oil to the bowl (top of the double boiler) and stir until it melts.
Remove stuffed dates from the freezer and dip in the chocolate. Use two forks to remove the date, letting excess chocolate drip back into the bowl. Transfer covered date to plate, etc. and top with flakey sea salt, coarsely chopped pistachios, hemp seeds, etc. and return to the freezer until chocolate sets, about 10 minutes. Store in the fridge or freezer.
Note: Make a large batch to have on hand!
The bottom line
Maintaining a balanced, healthful diet postpartum is beneficial in more ways than one. Not only will you be nourishing your body with essential nutrients for your own well-being and healing, you’ll also be contributing to the nutrients that your baby is receiving. Focusing on simple ways to ensure you’re able to meet increased energy needs while breastfeeding is essential!
Related articles
FAQ
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Science shows that intaking small amounts of caffeine throughout the day is unlikely to affect the sleep pattern of your newborn. A maternal intake limit of 300 to 500 mg daily is a general safe level of caffeine intake for most mothers (9). If you notice your infant appearing to be more fussy or irritable after consuming high amounts of caffeine, consider decreasing your intake.
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Mercury can be passed through breast milk when consumed by the mother. It’s recommended to limit seafood consumption to two-three 4 oz servings weekly from the Best Choice list published by the CDC found here. Best Choice seafood options from this list include shrimp, salmon, cod, sardines, and crab.
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Written by Ebony Paul
Ebony Paul graduated from Baylor University with her BSFCS in Nutrition Sciences (21’) and from Texas State University with her MS in Human Nutrition (23’). She is a current dietetic intern completing her supervised practice hours through the Be Well Solutions Dietetic Internship program. Ebony has a passion for women’s health and pediatrics – aspiring to impact women and children in bettering their health and wellbeing through evidence-based nutrition practices. When she isn’t informing people about valuable nutrition knowledge, she enjoys cooking, Pilates, playing board games with friends and family, and relaxing with a good book.
This post was reviewed by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She’s a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps people get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food. She’s also a nutrition consultant for health and tech startups, food companies, and brands she believes in.
