Breastfeeding and Mom’s Nutrition
Breastfeeding mothers require supplemental calories to support their health and ensure nutrient-rich milk production for their babies. Producing breast milk is an energy-intensive process, and on average, a breastfeeding mother needs an additional 400-500 calories per day to compensate for the energy used in milk production.
If these calories are not part of Mom's diet, she may experience fatigue, reduced milk supply, or unintentional weight loss. That is because breastfeeding draws essential nutrients from the mother’s body to provide the baby with adequate vitamins, minerals, and fats. If caloric intake is insufficient, the mother’s body may prioritize milk production over her own nutrient stores, leading to deficiencies in calcium for bone health, iron to prevent anemia, omega-3 fatty acids for brain function, and vitamin B12 for energy and nerve health.
Caloric restriction can also reduce milk supply and alter its composition. It should go without saying that a well-balanced diet ensures the milk remains rich in healthy proteins, fats, and antibodies essential for the baby’s growth, which also compliments the baby's immune function. Furthermore, the postpartum period is physically demanding, requiring extra energy for tissue healing, hormone regulation, and overall recovery.
Consuming too few calories can lead to hormonal imbalances, mood swings, and delayed healing. Due to the high energy demands of lactation, breastfeeding mothers often feel increased hunger. If they do not eat enough, they may experience exhaustion, lightheadedness, and low energy, making it more challenging to care for their babies.
To meet their increased caloric needs, breastfeeding mothers should prioritize nutrient-dense foods over processed options with little nutritional value. Healthy fats, such as those in avocados, nuts, and olive oil, provide essential energy and support overall health. Protein-rich foods like lean meats, fish, eggs, and legumes help with muscle repair and sustained energy levels. Complex carbohydrates from whole grains, fruits, and vegetables supply lasting fuel, while calcium-rich foods like dairy, fortified plant milk, and leafy greens strengthen bones and prevent deficiencies. By consuming a well-balanced diet from these wholesome sources, mothers can maintain their energy, produce a steady and nutritious milk supply, and support both their health and their baby’s growth.