Eating Right While Breastfeeding: Nutrient-Rich Foods to Support You and Your Baby

After a successful pregnancy, breastfeeding is another important chapter in your life. Your body needs to recover from the demands of pregnancy and childbirth, rebuild its nutrient stores, and now support the incredible task of nourishing your baby through breast milk. What you eat plays a critical role, not just in the quality of milk your baby receives but also in how well you heal, feel, and function as a new mum.

 

Eating right is one of our hallmarks and one of the reasons we support the theme for World Breastfeeding Week #WBW 2025 is "Priorities Breastfeeding: Create Sustainable Support Systems". This year's #wbw2025 theme highlights the importance of building and maintaining robust support systems for breastfeeding mothers at all levels, from the individual to the community and global level. The focus is on creating environments that make breastfeeding easier and more accessible for all mothers and every member of the family and community must make this happen to help the next generation.

 

 

In this article, Eating Right While Breastfeeding; we’ll talk about nutrient-rich foods to eat while breastfeeding to make good, healthy milk for your baby. We will also provide you tips on how to eat well to take care of yourself because when you’re well-nourished, you’re better equipped to care for your the little one without compromising on your wellbeing as a breastfeeding mother and that of the baby.

 

Why Your Diet Matters While Breastfeeding

Your breast milk is made from the nutrients in the food you eat and from the nutrient stores in your body. That’s why a nourishing diet is vital, not just to provide your baby with essential nutrients, but also to help you recover, prevent nutrient depletion, and feel energized through long days (and nights!) of motherhood.

Let’s note down the key nutrients your body needs while breastfeeding and the best food sources to include in your daily meals.

 

1. Protein – For Recovery and Growth

Why It’s Important: Protein is the building block your body uses to heal and rebuild after pregnancy and childbirth. It supports tissue repair, collagen production, hormone balance, and immune strength. For your baby, protein is essential for healthy growth, especially during the early months of rapid development.

What to Eat: Aim to include high quality protein in every main meal. Good sources include:

Animal proteins: lean beef, chicken, goat meat, turkey, fish, eggs, and dairy products like milk and Greek yogurt

Plant proteins: beans (e.g., black-eyed peas, kidney beans), lentils, chickpeas, soybeans, groundnuts, and seeds like pumpkin or sesame

Quick Tip: If you're vegetarian or plant-based, combine legumes with grains (like rice and beans) to get complete proteins.

 

2. Complex Carbohydrates – For Energy and Satiety

Why It’s Important: As a breastfeeding mum, you need more calories, especially from nutrient-dense sources. Complex carbohydrates are your body’s main energy source, helping you stay alert, fuel your milk production, and feel satisfied for longer periods.

What to Eat: Choose slow-digesting, fiber-rich carbohydrates that also deliver essential vitamins and minerals:

Grains: oats, millet, sorghum, brown/local rice

Tubers: yam, cassava, cocoyam, sweet potato

Others: unripe plantain, whole corn, beans

Bonus: These foods are also rich in B vitamins, which help regulate energy levels, improve mood, and support nervous system health.

 
3. Healthy Fats – For Brain Health and Hormone Production

Why It’s Important: Healthy fats are crucial during breastfeeding. They support your baby’s brain development, help absorb fat-soluble vitamins (A, D, E, and K), maintain healthy skin and hormones, and give you long-lasting energy.

What to Eat: Include natural fat sources in moderation, such as:

Nuts and seeds: groundnuts, cashew nuts, walnuts, almonds, sesame seeds

Oils: palm oil (red and minimally processed), olive oil, coconut oil

Others: avocado, eggs, oily fishlike sardines or mackerel

Avoid: Trans fats and highly processed fried foods which may negatively affect heart health and inflammation.

 

4. Iron – For Energy and Preventing Fatigue

Why It’s Important: Iron supports red blood cell production and oxygen transport, both vital for energy. During breastfeeding, low iron stores can worsen postnatal fatigue, dizziness, and poor concentration. It’s also essential for your baby’s growth and brain development.

What to Eat:

Animal sources (heme iron): beef, goat meat, liver, chicken

Plant sources (non-heme iron): kidney beans, black beans, pumpkin seeds, green leafy vegetables like pumpkin leaf (ugu), efo tete, and scent leaf

Enhance absorption of plant-based iron by eating with vitamin C-rich foods like oranges, pawpaw, guava, tomatoes, and peppers.

 

5. Calcium – For Strong Bones and Healthy Teeth

Why It’s Important: During breastfeeding, your body supplies your baby with calcium, even if it means taking it from your bones. Over time, this can reduce your bone density if your intake is low. Adequate calcium supports both your baby’s bone growth and your long-term skeletal health.

What to Eat:

Dairy products: milk, cheese, yogurt

Green vegetables: efo tete, fluted pumpkin (ugu), okra leaves

Nuts: almonds, walnuts

Others: soybeans, sesame seeds, and small fish with edible bones like sardines and dried anchovies (opanla or eja yoyo)

 

6. Vitamin D – For Immunity and Bone Health

Why It’s Important: Vitamin D helps regulate calcium in the body and supports immune function. Babies rely on maternal vitamin D levels for their stores.

What to Do:

Sunlight exposure: Spend at least 15–20 minutes in morning sunlight (before 10 AM) with your arms and face uncovered.

Dietary sources: egg yolks, liver, fatty fish, fortified foods like cereal or milk (check the label)

Note: If you have limited sun exposure, consider a vitamin D supplement after discussing with your doctor or dietitian.

 

7. Iodine – For Baby’s Brain Development

Why It’s Important: Iodine is critical for your baby’s developing brain and thyroid function. Inadequate iodine during breastfeeding can affect your baby’s learning, memory, and cognitive development.

What to Eat:

Use iodized salt in your cooking

Other good sources include seafood, dairy products, and eggs

 

Important Tips to Eat Healthy While Breastfeeding

 

Eat a variety of foods: Try to include different colors and food groups in your meals, which ensures a wide range of nutrients for you and your baby.

 

Stay hydrated: Drink plenty of water throughout the day. Breast milk is made up mostly of water, and dehydration can reduce milk supply. Keep a water bottle nearby, especially when nursing.

 

Limit added sugars: Avoid sugary drinks, biscuits, sweets, and processed snacks. These offer little nutrition and may contribute to energy crashes or weight gain.

 

Avoid or reduce caffeine and alcohol: Too much caffeine (more than 2–3 cups of coffee daily) can affect your baby’s sleep and mood. Alcohol passes into breast milk, so it's best to avoid it or wait a few hours after consuming before nursing.

 

Don’t skip meals: Even if you're busy, try to eat small, frequent meals throughout the day. Your body needs a steady energy supply to meet breastfeeding demands.

 

Consult a professional: Every woman’s needs are different. If you’re unsure whether you’re getting enough nutrients, or if your baby has feeding issues or signs of allergies, speak to a registered dietitian or your healthcare provider.

 

Conclusion

Breastfeeding is a beautiful and powerful way to nourish your baby, and your body is doing amazing work to support this journey. Eating a nutrient-rich diet is one of the best ways to care for yourself and your little one.

Remember, you don’t need to be perfect, you just need to be consistent. By eating balanced, whole foods and staying hydrated, you’ll be supporting your milk supply, your baby’s development, and your own postpartum recovery.