By 
Breastfeeding is often recommended by healthcare providers as it supports a baby’s development and long-term health. Exclusive breastfeeding for the first three months, for instance, may reduce the baby’s risk of conditions like eczema and potentially lower the chances of obesity or diabetes later in life. There are benefits for the mother as well, such as reduced risks of breast cancer, ovarian cancer, osteoporosis, postnatal depression, along with aiding uterine contraction and promoting healthy weight loss post-pregnancy.
If you’re breastfeeding, here are ways to maximize your milk production and quality:
Producing breast milk demands significant energy, and a balanced, nutritious diet is essential. During breastfeeding, an additional 500 calories per day (slightly more than in the third trimester) are needed in the first six months. A diet that stabilizes blood sugar is particularly supportive, as it maintains your energy and aids milk production. Avoid long gaps between meals and limit refined sugars and carbohydrates, as low blood sugar levels can trigger stress hormones that may hinder milk supply and the “let-down” reflex. Eating small meals frequently, ideally three main meals and two snacks daily, helps sustain energy and milk production. Drink about 6–8 glasses of water daily, which can include herbal teas like peppermint or fennel. Your breastfeeding diet is often considered the first phase of your baby’s weaning.
This breastfeeding diet mirrors pregnancy nutrition, with an additional need for 500 calories beyond pre-pregnancy intake. If your pregnancy diet was nutrient-rich, your breast milk would reflect that quality. The Department of Health identifies specific nutrients that require higher intake during breastfeeding.
A well-formulated supplement for breastfeeding can enhance nutrient intake and postnatal recovery, especially for vegan or vegetarian mothers. For instance, the Breast-Feeding Complex was designed not only to aid milk supply but also to support a mother’s energy and hormone balance, contributing to milk quality. It contains a blend of Food-Grown® nutrients and botanicals, such as stinging nettle and fenugreek, which are traditional galactagogues (milk supply enhancers). Rich in iron and other minerals, these herbs support both milk supply and the mother’s nourishment postpartum. The supplement also includes lutein, a primary carotenoid in breast milk, essential for infant brain and eye development, as recent studies suggest lutein supplementation during breastfeeding can enhance lutein levels in breast milk.
Essential fats, particularly omega-3 fatty acids (DHA and EPA), remain crucial for the baby’s brain and eye development. Regular consumption of eggs, nuts, seeds, oily fish, or an omega-3 supplement (if fish is not preferred) can meet this need.
Breastfeeding offers a deeply personal bonding experience. However, if breastfeeding is not possible, there are still ways to foster connection, such as through skin-to-skin contact, which is also encouraged for mothers of premature babies. Regardless of feeding method, the care and attention you provide during feeding are what truly matter.
As you care for your baby, observe their cues in the initial weeks, and soon, feeding will become a seamless, instinctual routine for both of you.
