Your Nutrition Matters, Too: Eating Well While Breastfeeding

Aug 29, 2026 • Author: Robin Kaplan, M.Ed, IBCLC, FNC

One of the first questions nearly every new parent asks is, “Is my baby eating enough?”

We watch wet diapers, weight gain, and feeding cues because we want to know our babies are getting everything they need to grow and thrive. But there’s another question I wish more lactating parents would ask themselves:

Am I eating enough?

Between feeding your baby, recovering from birth, managing sleepless nights, and adjusting to life with a newborn, it’s incredibly easy for your own meals to become an afterthought. Maybe breakfast is coffee and a piece of toast, lunch happens at 3:00 p.m., or you realize at dinner that you’ve barely eaten all day.

If that sounds familiar, you’re not alone.

One of the most common nutrition concerns I see isn’t necessarily that breastfeeding parents are eating the “wrong” foods. It’s that many simply aren’t eating enough—or aren’t getting enough nutrient-rich foods to support everything their bodies are doing.

ABOUT SDBFC

The San Diego Breastfeeding Center was established in 2009 by Robin Kaplan, International Board Certified Lactation Consultant, Functional Nutritionist, and parent.  Her vision was to create a judgment-free, inclusive support system for families navigating infant feeding challenges.  SDBFC offers a wide range of one-on-one breastfeeding, infant feeding, and nutrition consultations - as well as classes, support groups, online articles, and social media - making it your one-stop-shop for all things infant feeding!

Why Eating Enough Matters While Breastfeeding

Producing milk requires a significant amount of energy. Lactating parents generally need 500-700 additional calories each day, although individual needs vary based on factors such as body size, activity level, and how often you’re breastfeeding or pumping.

That doesn’t mean you need to count calories. What matters more is making sure you’re consistently nourishing yourself throughout the day.

Your body uses nutrients from both the foods you eat and the nutrient stores you’ve built over time to make milk. Your body is remarkably good at prioritizing milk production, but that doesn’t mean you won’t feel the effects if you’re regularly skipping meals or not getting the nutrients you need.

Not eating enough can leave you feeling even more tired and depleted during a time when your body is also recovering from pregnancy and birth. Good nutrition supports your energy, recovery, mood, overall health, and the ongoing work of producing milk.

So rather than focusing on eating perfectly, I encourage lactating parents to think about one thing:

How can I get more nourishment into my day?

How Can I Nourish My Body Best While Breastfeeding/Lactating?

A good place to start is with nutrient-rich foods—foods that provide plenty of vitamins, minerals, protein, healthy fats, fiber, and other nutrients.

You don’t need a complicated meal plan. Instead, try to include a combination of protein, healthy fats, fiber-rich carbohydrates, and fruits or vegetables throughout your day.

Protein

Protein supports tissue repair, provides important amino acids for your baby’s growth, and can help keep you feeling satisfied and energized.

Good sources include:

• Eggs

• Greek yogurt and cottage cheese

• Chicken and turkey

• Salmon, tuna, and other fish

• Lean beef

• Beans and lentils

• Tofu

• Nuts and nut butters

Healthy Fats

Fat is an important source of energy during lactation, and certain fats—including omega-3 fatty acids—support your baby’s developing brain and nervous system.

Try foods such as:

• Avocado

• Olive oil

• Nuts and seeds

• Nut butters

• Salmon and other fatty fish

• Chia, flax, and hemp seeds

Fiber-Rich Carbohydrates

Carbohydrates are an important source of energy. Choosing carbohydrates that also contain fiber can provide more sustained energy, support digestive health, balance blood sugar, and help keep you satisfied.

Examples include:

• Oatmeal

• Whole-grain bread and pasta

• Brown rice

• Quinoa

• Sweet potatoes

• Beans

• Fresh fruit

Aim for a Rainbow of Colors

One of the simplest ways to increase the variety of nutrients in your diet is to eat a variety of colorful fruits and vegetables.

Think berries, leafy greens, tomatoes, bell peppers, carrots, sweet potatoes, broccoli, citrus, and whatever produce you enjoy and will actually eat. Different colors provide different vitamins, minerals, and antioxidants, so instead of worrying about eating a specific “superfood,” aim for variety throughout the week.

And remember that frozen fruits and vegetables count, too. They’re nutritious, affordable, convenient, and often much easier to keep on hand during the postpartum period.

What Can This Look Like on a Real Day?

Healthy eating while breastfeeding/pumping doesn’t have to mean elaborate recipes or hours of meal prep.

Here are some simple ideas:

Breakfast

• Eggs, whole-grain toast, avocado, and berries

• Greek yogurt with berries, nuts, and granola

• Overnight oats with chia seeds, fruit, and nut butter

Lunch

• Turkey and avocado sandwich with vegetables and fruit

• Chicken and quinoa bowl with roasted vegetables

• Bean soup with whole-grain bread and a side salad

Dinner

• Salmon with sweet potatoes and broccoli

• Chicken with brown rice and colorful roasted vegetables

• Turkey chili with beans, avocado, and your favorite toppings

Snacks

• Apple with peanut butter

• Greek yogurt or cottage cheese with fruit

• Hummus and vegetables

• Trail mix

• Cheese and whole-grain crackers

These are examples, not rules. The goal is to find combinations that work for your tastes, budget, culture, and lifestyle.

Do You Still Need a Prenatal or Postnatal Vitamin?

For many lactating parents, continuing a high-quality prenatal or postnatal vitamin can help fill nutritional gaps during lactation.

Nutrients that are particularly important during this stage include vitamin D, iodine, B vitamins such as folate and B12, zinc, omega-3 fatty acids such as DHA, and iron when appropriate.

There’s much more to say about choosing the right prenatal or postnatal supplement, so we’ll save that for another blog. For now, remember that supplements are meant to supplement a nutrient-rich diet, not replace one.

Keep It Realistic

You don’t have to overhaul your diet to nourish yourself well.

• Cook extra servings at dinner and eat the leftovers for lunch. 

• Keep frozen fruits and vegetables in the freezer. 

• Have easy protein options and snacks available so you can grab something when you’re hungry. 

• If a smoothie is easier than making breakfast some mornings, make the smoothie.

And if all you manage to eat is a sandwich while holding your baby, that counts, too.  Small, consistent choices matter much more than trying to eat perfectly.

If you’re reading this thinking, “I understand what I should be eating, but I have no idea how to make this work for me,” that’s exactly where individualized support can help.

You can schedule a Functional Nutrition Consultation for personalized support with meal planning, nutrient needs, supplement recommendations, and nutrition concerns during the postpartum and breastfeeding period. Whether you’re dealing with a specific concern such as low milk supply or reflux, or simply want to make sure you’re nourishing yourself well, recommendations can be tailored to your health history, feeding goals, and lifestyle. These visits may also be covered by insurance as part of your lactation care.

Most importantly, remember that so much attention during the postpartum period is understandably focused on nourishing your baby—but you need nourishment, too.

Taking care of the person doing the feeding is part of supporting the breastfeeding/lactating journey.

SDBFC is committed to providing high-quality lactation and functional nutrition consultations to parents in San Diego and beyond. Explore our postpartum, prenatal, and functional nutrition consultations, take a breastfeeding class or attend a workshop.

About the Author

Robin Kaplan has been an IBCLC since 2009, the same year that she opened up the San Diego Breastfeeding Center.  Robin was the founding host of the Boob Group podcast and published her first book, Latch: a Handbook for Breastfeeding with Confidence at Every Stage in 2018.  Melding her passions for supporting lactating parents and holistic health, Robin finished her Functional Nutrition Certification in 2023. In her free time, she enjoys hanging out with her two teenage boys, hiking, traveling, weaving, cooking, and searching for the best chai latte.