Nutrition and hydration for breastfeeding mums: Calories, fluids, and what you need to know

Breastfeeding mums often wonder if they need to eat or drink differently to keep up with their body’s demands. While your body is working hard to produce milk for your baby, it doesn’t mean you need to follow strict rules about calories or fluids. A balanced diet and paying attention to your body’s natural hunger and thirst signals are usually all you need. Here’s what to keep in mind when it comes to nourishing yourself while breastfeeding.

Do you need extra calories while breastfeeding?

Breastfeeding does require extra energy, as your body is producing milk to nourish your baby. However, that doesn’t necessarily mean you need to count calories or dramatically change your eating habits.

How many extra calories do you need?

On average, breastfeeding mums may need an additional 300-500 calories per day to maintain their energy levels and support milk production. However, every woman is different, and your actual calorie needs will depend on factors such as your weight, activity level, and how often your baby is feeding. Trust your hunger—your body will let you know when you need more food.

Healthy, nutrient-dense foods

Rather than focusing on exact calorie numbers, aim for a diet that includes a variety of nutrient-dense foods. Whole grains, lean proteins, fruits, vegetables, and healthy fats are all excellent choices. These foods provide the essential vitamins and minerals your body needs to recover from childbirth and maintain a healthy milk supply.

Do you need to drink more water?

Staying hydrated is important while breastfeeding, but there’s no need to force yourself to drink excessive amounts of water. Your body’s natural thirst will guide you in staying hydrated.

How much water should you drink?

There’s no specific rule about how much water breastfeeding mums should drink. A general guideline is to drink when you’re thirsty and keep water nearby during breastfeeding sessions. Aim for around 2-3 litres of fluids per day, which can include water, tea, and other non-caffeinated beverages. Remember, foods like fruits and vegetables also contain water and contribute to your overall hydration.

Signs of dehydration

If you’re not drinking enough fluids, you might notice symptoms like dark urine, dry mouth, or dizziness. These can be signs that you need to increase your fluid intake. Staying hydrated is essential not only for milk production but for your overall wellbeing.

Do certain foods or drinks affect breast milk?

For most mums, there’s no need to follow a restrictive diet while breastfeeding. Your milk will provide your baby with all the essential nutrients they need, even if your diet isn’t perfect. That said, some mums might notice certain foods or drinks can affect their baby.

Caffeine

Moderate amounts of caffeine (around 200-300 mg per day, or about 1-2 cups of coffee) are generally safe while breastfeeding. However, some babies can be more sensitive to caffeine, especially if consumed in large amounts. If you notice that your baby is fussy or has trouble sleeping after you’ve had caffeine, you might want to reduce your intake and see if it makes a difference.

Alcohol

Alcohol can pass into breast milk, so it’s best to limit or avoid it. If you do choose to drink, waiting at least 2-3 hours after drinking before breastfeeding is recommended to ensure the alcohol has left your system.

Spicy or gassy foods

Most babies tolerate a wide range of foods, but some might be sensitive to certain flavours or ingredients. If your baby seems gassy or unsettled after you eat spicy or gassy foods (like beans or cabbage), try reducing these foods temporarily and see if the symptoms improve.

Do you need to take supplements while breastfeeding?

A balanced diet should provide most of the nutrients you need while breastfeeding, but some mums may benefit from supplements, especially if they have specific dietary needs.

Vitamin D

Breastfeeding mums often need extra vitamin D, as it’s difficult to get enough through food alone. Your doctor might recommend a vitamin D supplement for both you and your baby, as breast milk doesn’t naturally contain high levels of this nutrient.

Iron and other vitamins

If you were anaemic during pregnancy or lost a significant amount of blood during birth, your doctor might recommend continuing an iron supplement. You may also be advised to take a multivitamin or other specific supplements based on your nutritional needs.

Tips for maintaining a healthy diet while breastfeeding

Listen to your body

One of the best ways to ensure you’re eating enough is to listen to your body’s signals. Breastfeeding often increases hunger, so eat when you’re hungry and don’t worry too much about calorie counting. Focus on nourishing, balanced meals and snacks throughout the day.

Keep easy, healthy snacks on hand

Breastfeeding can be time-consuming, and it’s easy to forget about your own needs when you’re caring for a newborn. Keeping healthy, easy-to-grab snacks like nuts, fruit, whole-grain crackers, or yoghurt on hand can help you stay nourished without much effort.

Don’t forget to rest

Adequate rest is just as important as a good diet. While it can be hard to get enough sleep with a newborn, try to rest whenever you can. Stress and exhaustion can impact your health and your milk supply, so taking care of yourself is key to successful breastfeeding.

You’ve got this

Nourishing your body while breastfeeding doesn’t need to be complicated. By listening to your hunger and thirst cues, eating a balanced diet, and staying hydrated, you’re providing everything your body needs to produce healthy breast milk for your baby. If you’re ever unsure or need extra guidance, don’t hesitate to reach out to your healthcare provider or a lactation consultant for support.

For more personalised advice, consider consulting with a dietitian or joining a breastfeeding support group. You’re doing an amazing job, and help is always available if you need it!