The Right Diet and Nutrition for Breastfeeding

Breastmilk is an important source of energy, protein and other nutrients including immune cells (antibodies) for infants, especially during the first 6 months of life. Mothers who are breastfeeding often wonder what foods or diet they need to follow to provide sufficient nutrition for their babies.

The good news is that there is no “special diet” required to produce breastmilk sufficiently. All you need is a healthy, balanced diet while paying attention to certain nutrients that support the additional requirements your body needs during breastfeeding.[1][2] This helps ensure that the nutrients in your body are sufficient to maintain your own health and at the same time support the production of breastmilk.

What Do You Need During Breastfeeding?

A general healthy mother requires an additional 500 kcal from her daily energy requirement. However, this depends on her pre-pregnancy weight and physical activity level.[1][2] As the body uses energy to provide nutrients for the infant through breastmilk, it is important to maintain the body’s stores so that production remains sufficient.

Some food groups that should be part of your diet include:

• Carbohydrates (rice, oats, pasta, noodles, bread)
• Protein (lean chicken, fish, seafood, eggs, legumes/beans, tofu, dairy products)
• Fat (cooking oil, nuts and seeds)
• Fibre (vegetables and fruits)

These food groups should be consumed in moderation and distributed across balanced meals. A good example of food distribution to follow is the Malaysian Healthy Plate. Choosing wholegrains such as brown rice, oats, multigrain bread or wholewheat pasta provides fibre, which slows digestion and helps you feel full longer.[1]

Protein foods should come from a variety of sources. It is best to choose lean protein such as fish, chicken without the skin, or tofu. Because protein needs increase during breastfeeding, an additional 2 servings per day is recommended on top of the amount you normally eat.[1][3]

Fat should be part of a healthy meal but taken in moderation. Fat is important for the formation of body cells, acts as an insulator, and helps with the absorption of fat-soluble vitamins. Prefer healthy fat sources such as plant-based oils, nuts, seeds and avocado.[3]

To complete a balanced meal, remember to eat plenty of vegetables and fruits. A variety of colourful produce provides phytonutrients, vitamins and fibre that help optimise immunity and support a healthy gut.

Protein

Protein needs increase by an additional 19 g in the first 6 months and 13 g during the second 6 months of breastfeeding.[1] Protein is essential to support breastmilk production and the healthy growth of the infant. It is widely used for the formation of tissues, bones, muscles and cells, and also plays a role in building a healthy immune system.

As a general recommendation, include 1–2 extra servings of healthy protein sources into your meals to meet your needs.[1][2][3]

Calcium

Calcium is a mineral that supports the growth of strong bones and teeth, nerve function, heart health and healthy muscles. Mothers who breastfeed should meet their calcium requirement of 1000 mg per day to ensure their calcium stores remain sufficient. This is roughly equivalent to consuming 3 glasses of milk per day.

Calcium can be drawn from the mother’s bone stores to supply breastmilk when needed. Therefore, it is important to replenish calcium stores to protect long-term bone health. Good sources include milk, yoghurt, cheese, legumes, tofu and leafy green vegetables.[1][2]

Drinks: Caffeine, Alcohol & Water

Caffeine

Caffeine is a stimulant that can be transferred in small amounts into breastmilk. There is usually little effect on the infant unless caffeine intake is excessive.[4][5] Caffeine takes longer to be eliminated from an infant’s system and may cause restlessness or irritability.

If you enjoy coffee, it is best to limit intake to 2–3 cups per day (under 300 mg of caffeine).[1][4][5] Other sources of caffeine include tea, energy drinks, chocolate, coffee-flavoured ice-cream and cola.

Water

The best drink for hydration is plain water. Drink whenever you feel thirsty to stay well hydrated throughout breastfeeding. Breastmilk is composed of about 87% water, so maintaining adequate fluid reserves is important for milk production.[6]

Alcohol

It is safest to abstain from alcohol, as it can pass into breastmilk. However, if you choose to drink on social occasions, it is less likely to harm your infant if you wait at least 2–3 hours after drinking before breastfeeding. This allows time for alcohol to be processed by the body.[7][8][9]

Should I Avoid Raw Foods and Cold Foods?

Raw foods

Raw foods can be a source of infection and may increase the risk of food poisoning. It is generally safer to eat cooked foods. Choose pasteurised milk, well-cooked eggs, and thoroughly cooked poultry or fish.[4]

Cold foods

Avoiding cold foods is a common practice in some Asian cultures due to the belief that they may affect breastmilk production. In reality, the body has a natural ability to regulate its temperature, so eating cold foods will not change the temperature of breastmilk and is considered safe.[4]