Nutritional Tips for Breastfeeding and Pumping Moms: Maintaining Energy and Milk Supply
Choosing to breastfeed is an empowering decision that not only strengthens the bond between you and your baby but also sets the foundation for their healthy development. During this special time, your nutritional choices play a crucial role in ensuring that both you and your baby receive essential vitamins and nutrients. Focusing on a diet rich in nutrient-dense foods can help maintain your energy levels and support a steady milk supply.
Establish a Healthy Eating Routine
The food you eat fuels your body to maintain milk supply for your baby. While breastfeeding, you will likely need to intake 300-500 extra calories per day. Eating on a schedule can be helpful to ensure you are consuming enough nutrients to support you and your baby. Find a schedule that works best for you and that supports your healthy eating routine.
What should you eat?
To support both your health and your baby's development, it's important to maintain a balanced diet with a variety of nutrient-rich foods from each food group. Here’s a helpful guide:
Fruits: apples, bananas, berries, oranges; include two servings per day.
Vegetables: broccoli, spinach, sweet potatoes, peppers, zucchini; include three servings per day.
Whole grains: bread, pasta, cereal, and oatmeal
Protein: meat, fish, eggs, dairy, beans, nuts; include two to three servings per day
Dairy: milk, cheese, yogurt
Healthy fats: olive oil, avocado, nuts
Be mindful to limit foods high in sodium, sugar, and saturated fats.
Consuming Fish while Nursing
Did you know?
Including fish in your diet can significantly benefit your baby's brain development, thanks to its rich content of Omega-3 fatty acids, particularly DHA. To enhance the DHA levels in your breast milk, aim to eat fish two to three times a week. Some excellent choices include salmon, tuna, bass, and trout. However, it’s important to be cautious and avoid seafood high in mercury, as excessive mercury can be harmful to your baby.
Portion sizing for Healthy Eating
To effectively manage your food portions during mealtimes, consider using the MyPlate method with the hand portion sizing technique. Remember, it’s not about eating more; it’s about consuming the right nutrients that support both your health and your baby's development. If you find it challenging to navigate dietary and lifestyle recommendations, Maternal by Sentido offers Lactation Support to help you thrive during this important time.
Drink Fluids
When breastfeeding, staying hydrated is vital. Dehydration can temporarily reduce milk supply, but excessive fluid intake won’t enhance it. Trust your thirst as a guide and aim for at least 8 cups of water daily. An effective strategy is drinking an 8-ounce glass of water during each feeding or pumping session to stay on track. Avoid beverages high in added sugars and limit caffeine intake for the best results.
Connect with Maternal by Sentido
Our team is dedicated to providing the highest quality breast pumps through insurance and getting to know you as a mom and guiding you through your maternal health journey.
Maternal by Sentido has an online community offering informative blogs, downloadable material, and social media that will carry you through your maternal health journey.
Our Dedication to Maternal and Infant Nutrition
At Maternal by Sentido Health, we empower moms and newborns through a nutritional approach to reduce pregnancy complications and support mothers at every stage of their maternal journey.
Download our free pregnancy nutrition guide here: Pregnancy Nutritional Guide
Need nutritious snack ideas? Read our Breastfeeding Snacks to Help Boost Milk Supply here!
A Message from the Author:
Hi! I’m Tara. I am a wife, a mother of two energetic children, a registered dietitian, and a lactation consultant. As a lactation consultant, I specialize in helping mothers and babies navigate feeding and growth challenges. My mission is to foster a successful mother-baby dyad, understanding that every journey is beautifully unique. I am deeply committed to empowering mothers with the guidance, tools, and encouragement they need to thrive in their breastfeeding and parenting goals.
About the Author:
Meet Tara! Tara earned a Bachelor of Science in Human Food and Nutrition with a minor in Business Administration from the University of Houston, followed by a Master of Science in Nutrition from Texas Woman’s University. With over 17 years of experience in clinical nutrition, Tara has had the privilege of working with both adults and children. For the past six years, she has focused her expertise on pediatric nutrition at Texas Children’s Hospital in Houston, Texas, where she discovered her deep passion for supporting growing families. During this time, Tara earned her certification as a Certified Lactation Counselor (CLC) and later achieved the prestigious International Board Certified Lactation Consultant (IBCLC) credential. She accomplished this after completing over 1,000 hours of lactation-specific education and hands-on experience.