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Nutrition While Breast-Feeding

Topic Overview

If you are breast-feeding, your doctor may suggest that you eat more calories each day than otherwise recommended for a person of your height and weight.

Be sure to ask your doctor about how much and what to eat if you:

  • Are very active.
  • Begin to lose weight rapidly.
  • Are breast-feeding more than one infant.

Good nutrition for you and your baby

Eating a variety of foods can help you get all the nutrients you need. Your body needs protein, carbohydrate, and fats for energy. Good sources of nutrients are:

  • Unsaturated fats like olive and canola oil, nuts, and fish.
  • Carbohydrate from whole grains, fruits, vegetables, legumes (peas, beans, and lentils), and low-fat milk products.
  • Lean protein such as all types of fish, poultry without skin, low-fat milk products, and legumes.

Eating healthy foods when you are breast-feeding is good for your overall health and for the health of your baby. You may already have a healthy diet, or you may need to make some changes to eat healthier.

Click here to view an Actionset.Healthy Eating: Changing Your Eating Habits
Click here to view an Actionset.Healthy Eating: Making Healthy Choices When You Shop
Click here to view an Actionset.Healthy Eating: Cutting Unhealthy Fats From Your Diet

It's also important to eat plenty of fruits and vegetables. These not only give you necessary nutrients but also help you get fiber. Planning your meals can help you add healthy foods to your diet.

Quick Tips: Adding Fruits and Vegetables to Your Diet
Meal Planning (Menu and Grocery List)Click here to view a form.(What is a PDF document?)

It's also important to make sure you are getting enough vitamins and minerals in your diet, such as:

Some health professionals recommend a prenatal vitamin supplement to breast-feeding women, especially for those who:

  • Don't eat dairy products but need extra calcium.
  • Don't eat animal products. These women may need calcium, vitamins B12 and D, zinc, and iron.
  • Are at risk of a poor diet, such as teenagers, low-income women, and women who are consuming less than 1,800 calories a day.

Talk to a registered dietitian or to your doctor about a safe and healthy diet. For more information, see the topic Healthy Eating.

How foods you eat affect breast milk and your baby

Anything you put in your body can be passed to your baby in breast milk.

Most foods you eat probably won't cause colicky symptoms in your baby. But some infants develop a sensitivity to the protein in cow's milk. If this occurs, you may need to stop eating milk and dairy products.

Here are some things to think about:

  • Mercury can be dangerous to your breast-feeding baby. It's best to avoid high-mercury fish while you are breast-feeding.
  • Caffeine can cause irritability and sleep problems in babies. It likely won't be a problem for your baby if you have a moderate amount of caffeine, for example, no more than 2 or 3 12 fl oz (355 mL) cups of regular coffee a day. But if your baby seems more fussy or has trouble sleeping, it's a good idea to avoid caffeine or limit your intake. Caffeine is found not only in coffee but also in tea, soft drinks, energy drinks, and chocolate.
  • When a breast-feeding woman drinks alcohol heavily, it can cause a lack of energy and other health problems for her baby. It can also get in the way of a mom's ability to feed the baby when the baby is hungry or to care for the child in other ways. Having no alcohol is the safest choice for your baby.

If you have questions about what to eat or drink and what to avoid, talk with your doctor or midwife.


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