Finding out what is good to eat when you are breastfeeding is rarely about “perfect” food. It is more about getting enough energy, fluids, and nutrients in a daily life where you often eat small amounts at odd times. Here are some practical tips you can use right away without having to make a lot of changes.
Diet during breastfeeding - how to put together your meals
Follow a simple rule of thumb: eat regularly and varied meals so that you continuously get protein, whole grains, vegetables, and healthy fats. This makes it easier to meet your nutrient needs without having to count anything.
Practical meal ideas
- Breakfast: oatmeal with milk or yogurt, fruit, and nuts.
- Lunch: rye bread with egg, fish, or legume spreads plus vegetables.
- Dinner: potatoes/rice/pasta with vegetables and a protein source such as chicken, beans, or fish.
The point is not a specific “breastfeeding diet,” but a stable routine so you do not end up only eating when you are already completely exhausted.
Food for breastfeeding mothers - easy snacks when you are hungry
Many people experience more hunger when they are breastfeeding. Therefore, it is smart to have snacks that actually fill you up ready where you are breastfeeding.
Filling snacks (that are easy to eat)
- A handful of nuts and a piece of fruit.
- Crispbread with cheese or peanut butter.
- Carrots, cucumber, and hummus.
- Yogurt with muesli.
- A whole-grain roll with toppings.
If you often breastfeed for a long time at once, it can help to make a “breastfeeding basket” with snacks, napkins, and a water bottle so you do not have to get up in the middle of it all.
Fluids when breastfeeding - how much should you drink?
There is no single number that fits everyone, but a good and reliable guideline is to drink when you are thirsty and keep an eye on whether your urine is typically light. Many people find it helpful to take a glass of water every time they sit down to breastfeed, simply because it is easy to remember.
Good choices in everyday life
Water, milk, and unsweetened tea are good choices for most people. If you drink coffee, you may want to consider cutting back if you feel restless or think your baby is reacting. Listen to your body, and find the rhythm that works for you and your baby.
What should you avoid when breastfeeding?
As a general rule, most people can eat regular varied food while breastfeeding. If you are considering major dietary changes or excluding foods, it is a good idea to do so thoughtfully and in small steps so that you still meet your needs.
When you suspect food is affecting your baby
If you experience that your baby seems clearly restless, and you suspect certain foods, write down what you eat and what you observe before changing everything at once. This will give you a more concrete overview and make it easier to avoid unnecessary restrictions.
Everyday routines that make it easier to eat enough while breastfeeding
When breastfeeding takes up a lot of your time, “what is right to eat” may in practice depend on whether you are sitting comfortably and have your hands free. Comfort and support can make it easier to stay seated, relax, and actually drink and eat.
If you want to make breastfeeding sessions more practical, these products may be relevant (mentioned here at the end and only as a help in everyday life):
- A soft nursing bra without metal underwires that supports without squeezing, e.g. Gel-Support Maternity & Nursing Bra.
- Nursing pads to handle leaks so you do not have to change clothes and lose your appetite in the middle of a meal, e.g. Washable 6x Cotton Breast Pads.
- A nursing top that provides easy access and can serve as a base layer, e.g. Seamless Shapewear Nursing Top.