Balanced Nutrition!

Overall, nutrition guidelines for breastfeeding mothers are very similar to those for any adult woman — with one small difference: you need about 300 to 400 extra calories a day while nursing.

So what does a balanced breastfeeding-friendly diet look like?

• Eat at least 5 fruits and vegetables a day — a classic tip that never goes out of style;
• Avoid saturated fats and focus on healthy fats like omega-3s (canola oil, fatty fish, meat from pasture-raised animals...);
• Have protein (meat, fish, eggs) at least once a day. That’s plenty to meet your needs, including your iron intake;
• Include fish one to two times a week;
• To get enough calcium, 3 to 4 servings of dairy a day is enough — no need to drink milk to make milk! Opt for sheep’s or goat’s milk products if possible, which are lower in growth factors than cow’s milk.

Important: Make sure you're getting enough omega-3s during pregnancy and breastfeeding.
Why? Discover how essential they are for you and your baby.

Lactose & colic

Some pediatricians now suspect a link between infant colic and the mother’s intake of lactose-containing products.
No scientific studies have yet confirmed this theory, but if your baby is showing symptoms, you can try cutting out dairy (milk, yogurt, cheese, cream, etc.) for at least 15 days to see if there's improvement.
If things get better, eliminate lactose from your diet — just make sure to include other calcium sources (like oranges, dried apricots, broccoli, lentils...).

For more info, read our dedicated article on dairy protein avoidance and its potential benefits.

Good to know: the quality of your breastmilk does not depend on your diet. If your intake is too low in some nutrients, your body will adapt by increasing absorption or conserving more minerals. Whether it’s calcium, iron, or vitamins, your milk will still provide everything your baby needs to thrive.

However, if you follow a strict diet (like a vegan diet), supplements may be necessary. Always check with your doctor or a registered dietitian.

So why eat healthy if your milk is already perfect?

In the months following birth, your body is under a lot of stress, especially due to sleep deprivation.
Eating a balanced diet is the best way to stay energized and take great care of your little one — and yourself!

Tip: Check out our ideal breakfast for breastfeeding moms and start your day strong!