PSA: What It Actually Means to Eat Enough While Breastfeeding
- petrinolyndsey
- Jan 17
- 5 min read
Written by a doula at LlaMamma Mothercare
What does it actually mean to eat enough while you breastfeed?
Look — I know it’s hard. Truly nourishing yourself can feel like one of the hardest things in early motherhood. But it’s 2026, and we all know by now that we can’t pour from an empty cup.
Breastfeeding is often framed as something we do for our babies — and while that’s true, it’s only half the story. Lactation is also a profound, metabolically demanding process for the mother. How we nourish ourselves during this time matters not just for milk supply, but for long-term maternal health, mental wellbeing, and metabolic resilience.
I want to talk about what “eating enough” during breastfeeding really means — and why it’s so important.
Breastmilk Is Made From You
Breastmilk isn’t created out of thin air. It’s built from your blood, nutrients, minerals, and fat stores. Key nutrients are actively pulled into milk to support your baby’s rapidly developing brain, nervous system, immune system, and growth.
Your body prioritizes your baby — always.
Which means if intake is inadequate, the cost is paid by the mother.
This is where many women unknowingly run into trouble.
My Story: When Not Eating Enough Backfires
After having my baby, I unintentionally under-ate. I was exhausted and overwhelmed, and I told myself it wasn’t a big deal — maybe I’d even lose some weight. Instead, I slowly became more depleted, caught in a cycle of not eating enough and then being too tired to care for myself well.
Rather than feeling lighter, I felt burned out. My energy dropped, my metabolism slowed, and I experienced weight gain instead of loss. I felt disconnected from my appetite and stuck in survival mode.
Years later, I faced thyroid challenges. While diet alone doesn’t cause autoimmune thyroid disease, I can’t ignore how much chronic under-fueling stressed my body during an already vulnerable postpartum season. When I began eating consistently and nourishing myself with enough food, protein, and fat, my energy, mood, and thyroid function felt more supported.
Nourishment didn’t fix everything — but it mattered.
Eating Enough Comes First — Optimization Comes Second
When it comes to breastfeeding nutrition:
Quantity matters before quality.
Before worrying about eating “perfectly,” the first priority is ensuring adequate caloric intake.
Most breastfeeding women need approximately 2,500–3,000 calories per day, depending on body size, activity level, milk output, and individual metabolism.
Under-eating — especially over weeks or months — can:
Suppress metabolic rate
Increase anxiety and mood instability
Disrupt hormones
Lead to nutrient depletion
Mobilize fat stores too aggressively
Rapid or chronic under-eating forces the body to pull heavily from fat stores, which can release fat-stored toxins into circulation and breastmilk. Despite common messaging, rapid weight loss during breastfeeding is not a sign of health.
Blood Sugar Balance Is Foundational
Breastfeeding is a constant energy demand. Stable blood sugar is essential for:
Mood regulation
Milk production
Hormonal balance
Nervous system stability
Aim for:
Three large, balanced meals per day
At least 30 grams of protein per meal
Carbohydrates and fats at every meal
Snacks between meals as needed, especially in the early months
If appetite cues are blunted early postpartum (very common), setting a reminder to eat every 3–4 hours can be incredibly protective.
If you’re hungry — eat.
Warm, Wet, Nourishing Foods Matter — Especially Right After Birth
In the immediate postpartum period, warmth is medicine.
Across traditional cultures, new mothers are supported with hot, nourishing, easy-to-digest foods — not salads, smoothies, or cold meals grabbed standing up.
Warm, wet foods help support:
Digestion and nutrient absorption
Milk production
Nervous system regulation
Blood replenishment after birth
Overall recovery and healing
Prioritize things like:
Bone broth and slow-simmered soups
Stews with root vegetables and meat
Congee, porridge, or oatmeal with protein and fat
Warm teas and brothy meals over dry snacks
Right after birth is not the time for restriction, cold foods, or “bouncing back.” Your body is open, vulnerable, and doing enormous work.
And here’s the truth many families don’t hear enough:
You are not meant to do this alone.
If you cannot prepare nourishing meals for yourself — that is not a failure. That is a sign you deserve support.
This is where having a doula can be truly life-changing. Doulas don’t just support birth — many provide postpartum care that includes nourishment, meal preparation, hydration reminders, and ensuring you are cared for while you care for your baby.
The good news?Many insurance providers — both private insurance and Medicaid — are now covering doula services. Support that once felt out of reach may be more accessible than you think.
Hydration Is Not Optional
Hydration needs increase significantly while breastfeeding, and dehydration has been linked to increased negative mood states in women.
In addition to plain water, mineral-rich fluids matter:
Herbal teas like nettle and oatstraw
Milk (a hydrating, nutrient-dense snack)
Homemade electrolytes (water + coconut water + citrus + sea salt + magnesium)
Hydration supports milk production, nervous system regulation, and postpartum mental health.
Key Nutrients Actively Pulled Into Breastmilk
Some nutrients are aggressively prioritized for milk production. If intake is low, maternal stores are depleted.
DHA (Omega-3s)
Essential for baby’s brain development and supports maternal mood and inflammation.
Aim for fatty fish 3x per week — SMASH:Salmon, Mackerel, Anchovies, Sardines, Herring
Choline
Critical for brain development, liver health, and nervous system function.
Breastfeeding minimum: ~550 mg/day
1 egg yolk ≈ 150 mg
3 oz beef liver ≈ 400 mg
3 oz steak ≈ 120 mg
Eating 3–4 eggs per day can make this much more achievable.
Retinol (Vitamin A)
Breastmilk is rich in retinol, increasing maternal needs.
Sources include:
Full-fat dairy (especially goat dairy)
Red meat
Cod liver oil
Beef liver (small weekly serving)
Zinc & Iodine
Both needs increase during breastfeeding.
Zinc: beef, lamb, liver, pumpkin seeds, chickpeas
Iodine: dairy, eggs, iodized salt, seaweed(Oysters — fresh or tinned — are one of the best sources of both zinc and iodine.)
Consistency Protects Long-Term Health
Breastfeeding is a long-term physiological stressor — even when it’s going beautifully. Consistent nourishment protects against depletion, burnout, and metabolic damage.
There is plenty of time to rebuild habits, support metabolism, and find balance. The early postpartum period is not the time for restriction.
A Gentle Reminder
You are not failing if breastfeeding feels hard.You are not doing something wrong if your body asks for more food.You are not meant to shrink during a season of intense biological output.
Eating enough is not indulgent — it is essential.
By nourishing yourself well, you are supporting both your baby and your future health.