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.

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

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.
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