top of page
Search

Breastfeeding Mommas: Your Guide to Fueling Your Body and Baby

Writer's picture: Victoria ClementVictoria Clement

By: Serena Marie, RD aka the "Runner Girl Dietician"


Breastfeeding is a beautiful way to nourish your baby while fostering a special bond*. However, it also places unique nutritional demands on your body. Meeting these demands not only helps to nourish your baby but also may reduce your risk of postpartum depression (PPD), supports recovery from childbirth, and promotes a better milk supply. Here’s a guide to postpartum nutrition for breastfeeding (or pumping!) moms, focusing on increasing calorie intake, prioritizing key nutrients, and staying hydrated.



Serena taking a break from outdoor activities to feed her child.
Serena taking a break from outdoor activities to feed her child.

Forget Bouncing Back and Focus on Nourishment


All that milk doesn’t come for free! Your body requires significant energy to produce milk—approximately 500 to 700 extra calories per day. In the first six weeks postpartum, your incredible body is not only healing from the process of birth and recovering from the internal wound where the placenta was attached, but it’s also expending energy to create milk.

While society often pressures women to “bounce back,” I encourage you to instead focus on healing, recovering, and supporting your body to produce milk for your baby.

Studies show that breastfeeding women tend to lose weight more slowly than mothers who use formula during the first three months postpartum. However, after the three-month mark, breastfeeding mothers are often leaner and maintain greater weight loss. This is likely due to lactation’s effect on insulin sensitivity and the calorie expenditure involved in producing milk.


As a Registered Dietitian, Here’s What I Recommend Focusing on While Breastfeeding:


1. Choose Nutrient-Rich, Satiating Foods


Breastfeeding makes you hungry! Opt for foods that are rich in fiber, healthy fats, and protein to stay fuller longer and avoid endless snacking. Examples include:


  • Nut butter on whole-grain bread with sliced banana

  • Trail mix with nuts, seeds, and dried fruit

  • Refried beans on whole wheat tortillas with melted cheddar cheese and avocado slices

  • Mashed avocado on whole-grain crackers sprinkled with nutritional yeast

  • Smoothies made with full-fat Greek yogurt, dates, spinach, and nut butter

  • High-fiber cereal with whole milk and berries


2. Incorporate Healthy Fats

Fat is calorie-dense and provides essential fatty acids for your baby’s brain development. Omega-3 fatty acids, in particular, are linked to a reduced risk of PPD. Include foods such as:

  • Olive oil (for cold applications)

  • Avocado oil (for cooking)

  • Avocado slices (also high in fiber!)

  • Fatty fish (e.g., salmon, tuna, anchovies, sardines)

  • Ground flaxseeds, hemp seeds, and chia seeds

  • Omega-3-fortified eggs


3. Add Color to Meals and Snacks

A variety of colorful fruits and vegetables helps replenish nutrients like zinc, calcium, and B vitamins.

  • Add frozen spinach or riced cauliflower to smoothies

  • Snack on baby carrots with hummus

  • Use salad kits for an easy serving of leafy greens

  • Top cereal or yogurt bowls with fresh berries


4. Continue Taking a Prenatal Vitamin

While breastfeeding, your nutrient needs remain elevated, so continue taking a prenatal vitamin.


5. Check Your Postpartum Labs

Around six months postpartum, check your vitamin D and iron levels, which are often affected by birth and lactation.


Key Nutrients to Prioritize

While your calorie needs increase, certain vitamins and minerals are especially crucial:


  • Calcium: Aim for 1,000 mg daily to prevent depletion. Sources include dairy, soy, fortified plant-based milk, leafy greens, and almonds.

  • Iron: To support energy levels and prevent anemia, include lean meats, lentils, beans, and fortified cereals.

  • Vitamin D: Essential for your baby’s bone health and immune system. It’s found in fortified foods, fatty fish, and through sun exposure. Supplements may be necessary in the Northeast during winter months.

  • Omega-3 Fatty Acids: Support your baby’s brain and eye development. Include fatty fish, walnuts, and flaxseeds in your meals.

  • B Vitamins: Especially B12, which is vital for energy and neurological development. Good sources include eggs, dairy, poultry, and fortified nutritional yeast.

  • Iodine: Crucial for thyroid health and brain development. Found in iodized salt, dairy, and seaweed.


Hydration Tips for Breastfeeding Moms

Hydration is vital for maintaining your milk supply and overall health. Breastfeeding can make you thirstier than usual, so:


  1. Drink Plenty of Water: Aim for at least 16 cups (128 ounces) of fluids daily. Keep a water bottle nearby during nursing sessions.

  2. Include Hydrating Foods: Add foods like watermelon, cucumber, oranges, and soups to your diet to boost fluid intake.


Practical Tips for Busy Moms

Balancing motherhood and nutrition can be challenging. Try these strategies:


  • Meal Prep: Cook extra portions and freeze them. Use shortcuts like pre-cooked quinoa, canned beans, frozen veggies, or rotisserie chicken.

  • Enlist Help: Ask your partner, family, or friends to assist with cooking or grocery shopping. Meal delivery kits are a good idea!

  • Stock Healthy Snacks: Keep grab-and-go options, like string cheese, protein bars, and trail mix, on hand. Stash snacks in nursing areas for easy access.

  • Listen to Your Hunger Cues: Eat when you’re hungry, and remember it’s normal to feel hungrier than others right now.


Final Thoughts

Postpartum nutrition is about nourishing yourself so you can thrive while caring for your baby. By focusing on nutrient-dense foods, essential nutrients, and proper hydration, you can meet the demands of breastfeeding while supporting your recovery from birth & your energy/mental health post-partum.

As a fellow nursing mom, I know how tough it can be to prioritize self-care. But remember, taking care of yourself is the best way to care for your baby.


*Fed is best. Your bond with your baby is equally beautiful and special if you choose to bottle-feed. Never forget that, momma!



REFERENCES:


PMID: 37304359

PMID: 38276540

PMID: 9240917

PMID: 19031350




Serena and her child celebrating after a race!
Serena and her child celebrating after a race!

About Me


Hi! I’m Serena! I’m a registered dietitian and running coach specializing in helping active females shift their focus from dieting to shrink to fueling for big goals, healthy hormones and fast metabolisms. I combine somatic counseling techniques with running & women’s health nutrition to support healthy metabolisms, hormones, and body confidence.


As a runner (4 BQs, 36 half-marathons, and 7 marathons) and a new mom to a 6-month-old baby, I understand the challenges of balancing motherhood (& nursing!) with self-care. If you’re looking for help with your nutrition or want to learn more about hormone testing, DM me on Instagram @runnergirldietitian or email me at Serena@SerenaMarieRD.com.


Looking to support your body as a female runner? Check out my free masterclass on running nutrition here.


19 views0 comments

Recent Posts

See All

Comments


CLINIC LOCATIONS

Addresses:

 

Manayunk 

123 Leverington Ave

Philadephia, PA 19127

(Within Fire for Effect Athletics, Free Parking within the Mill Studio parking lot)

Broomall

2725 West Chester Pike

Broomall, PA 19008

(walk in State Farm Insurance side of building, Free Parking within building lot) 

Aston (The Matrescence Collective)

2631 Mount Rd

Aston, PA 19014

​Matrescence Collective Schedule

Blue Bell (Balanced and Restored Wellness Collective)

653 Skippack Pike, Suite 318-3

Blue Bell, PA 19422

CONTACT

Email:

Info@restorethefloorpt.com

Phone: 267-209-0930

Social Media: 

Instagram and TikTok: @restorethefloor.doc

@restorept.philly

Facebook: Restore Physical Therapy and Pelvic Health

  • Instagram
  • Facebook
  • LinkedIn
  • TikTok

Thanks for submitting!

Interested in At-Home care?

 

Check out our At-Home Physical Therapy Page!

Privacy Policy

King of PrussiaWayne Bryn Mawr Newtown Square  Haverford Havertown Conshohocken Gladwyne Ardmore Narberth Bala Cynwyd Plymouth Meeting Lafayette Hill Flourtown Broomall Drexel Hill Media Blue Bell Ambler Landsdale Skippack

Philadelphia Neighborhoods: Manayunk, Roxborough, East Falls, Chestnut Hill, Mt Airy, West Germantown, Fairmount, University City

© 2021 by Restore Physical Therapy and Pelvic Health, LLC. Proudly created with Wix.com

bottom of page