Feeding Yourself While Feeding Your Baby

Eating healthy food after birth matters as much as when you are pregnant, because it supports your recovery and boosts your energy. You should also continue taking your prenatal vitamins for extra vitamins and iron.

You need about 500 extra calories each day if you are breastfeeding.

Eating Well After Baby Is Born

The weeks after birth are sometimes called the fourth trimester. This is the time when your body is healing. You are getting to know your baby, and your family is learning a new routine. It can be hard to shop and cook during this time. You may feel tired or be busy feeding and caring for your baby. But your body still needs good food to heal and give you energy.

Making some simple meals before birth that you can freeze and reheat later can help. You can also ask friends and family to bring food or help with cooking. Try some of the below.

Meals

Bean and Cheese Burritos
Beef and Lentil Stew
Black Bean and Lentil Chili
Chicken Fajita Sheet Pan Dinner
Chicken and Wild Rice Soup (slow cooker, gluten-free)
Whole Wheat Spaghetti with Meat Sauce (add a boiled egg for extra protein)
Weeknight Sheet Pan Dinner (can be made with chicken, tofu, or white fish)
Epis Haitian Seasoning (make ahead to add flavor to simple meals later)

Snacks

Look for More Healthy Recipes from the BMC Teaching Kitchen

Key Nutrients and Why They Matter

Whole grains: Give you energy, fiber, and important vitamins and minerals
Protein: Helps with recovery and milk production
Dairy: Adds protein, calcium, vitamin D, and healthy fats
Fruits and vegetables: Provide vitamins, minerals, and fiber
Healthy fats: Support your baby’s brain and eye development

What to Eat

Grains: Bread, Rice, and Cereal

Eat six to eight servings a day. Choose whole grains for at least half of your servings. One serving is approximately:

One (1) slice of bread
One (1) small (six-inch) tortilla
Half (½) cup cooked pasta, cooked rice, or cooked cereal
Half (½) mini bagel or English muffin
Three (3) cups popcorn

Protein: Meats, Beans, and Eggs

Eat five to six servings a day. These foods are high in protein, but try to “go lean with protein” when you are eating meat. One serving is approximately:

Three (3) oz. beef, poultry, or fish (a piece the size of your palm)
Half (½) cup cooked beans (black, kidney, or pinto)
One (1) egg
Two (2) tablespoons peanut butter
One-third (⅓) cup unsalted nuts

Dairy: Milk, Cheese, and Yogurt

Eat three servings a day. Choose low-fat or reduced-fat. One serving is approximately:

One (1) cup or eight (8) oz. milk
One (1) cup or eight (8) oz. yogurt
One and a half (1.5) to two (2) oz. cheese

Vegetables

Eat two to three servings a day. Try to eat a variety of different ones. One serving is approximately:

One (1) cup raw vegetables
Half (½) cup cooked vegetables
Three-quarters (¾) cup vegetable juice, like V8

Fruits

Eat two servings a day. Focus on fruits you like! One serving is approximately:

One (1) cup chopped fresh fruit
One (1) small whole fruit (like an apple)
Three-quarters (¾) cup berries
Half (½) cup dried fruit

Extra Tips for a Healthy Breastfeeding Diet

Hydration

Breast milk is mostly water, so stay well hydrated.

Aim for about 16 cups (128 ounces, or 3.7 liters) of fluids a day.
Water is best, but milk, coffee, tea, juice, and seltzer also count.

B Vitamins

These vitamins are important for energy and growth. Here are some foods that are higher in B vitamins:

Grains: Fortified cereal, bread, rice, potatoes (with skin)
Proteins: Chicken, turkey, beef, fish (like salmon), shellfish, milk
Vegetarian Sources of Protein: Walnuts, sunflower seeds, beans, lentils
Fruits and Vegetables: Bananas, prunes, cantaloupe, broccoli, asparagus

Vitamin D

Human milk is naturally low in vitamin D.

Eat foods rich in vitamin D: dairy, eggs, salmon, mackerel, tuna, collards, kale, and okra.
Babies who drink human milk need vitamin D drops. Ask your baby’s provider or a dietitian how much to give.

Other Things to Know

Most foods are safe to eat while breastfeeding, even though different cultures may have their own food traditions or “rules.”

Caffeine: Caffeine passes into breast milk and may make your baby fussy or more alert. Try to limit caffeine to one to two cups (8 to 16 oz.) a day.
Alcohol: Alcohol passes into breast milk, can harm your baby, and may lower your milk supply. Talk with your health care provider about what is safe for you.
Drugs, marijuana, and tobacco: Avoid using these substances. They pass into breast milk and can harm your baby’s brain and development. If you need help cutting down or quitting, your care team can connect you with support and resources.