Congratulations! Welcoming a baby into the world is a miraculous experience, and now, as you embark on the beautiful journey of motherhood, it’s essential to prioritize your own health and well-being, especially when it comes to postpartum nutrition. Breastfeeding is one of the incredible ways you can choose to nourish your little one, offering a myriad of benefits for both baby and mother. To support lactation and breastfeeding success, it’s crucial to focus on a nutrient-rich diet that provides the energy and nourishment your body needs during this special time.

1. Hydration is Key: Staying hydrated is essential for milk production, so be sure to drink plenty of fluids throughout the day. Water is the best choice, but you can also enjoy herbal teas, milk, and fresh fruit juices. Aim to drink at least eight glasses of water a day, and listen to your body’s thirst cues to ensure you’re staying adequately hydrated.
2. Include Protein-Rich Foods: Protein is vital for tissue repair and milk production, so be sure to include plenty of protein-rich foods in your diet. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. Incorporating a variety of protein sources into your meals and snacks will help ensure you’re getting all the essential amino acids your body needs. Amino acids are the building blocks of hormones which play a major role in mood. Postpartum moms are at risk of developing symptoms of depression and anxiety, so ensuring you are consuming enough protein (aka amino acids) will benefit both your physical and mental health.
3. Load Up on Fruits and Vegetables: Fruits and vegetables are packed with vitamins, minerals, and antioxidants that support overall health and lactation. Aim to include a colorful variety of fruits and vegetables in your diet to ensure you’re getting a wide range of nutrients. Leafy greens like spinach and kale are particularly beneficial, as they’re rich in calcium and other nutrients important for milk production.
4. Healthy Fats are Essential: Don’t be afraid to include healthy fats in your diet, as they’re crucial for hormone production and brain development in both you and your baby. Opt for sources of unsaturated fats like avocados, nuts, seeds, and olive oil. Fatty fish like salmon and sardines are also excellent choices, as they provide omega-3 fatty acids that are important for your baby’s brain and eye development.
5. Whole Grains for Sustained Energy: Whole grains are an excellent source of complex carbohydrates, which provide sustained energy to fuel both you and your baby. Choose whole grain options like brown rice, quinoa, oats, barley, and whole wheat bread and pasta. These foods also provide fiber, which can help prevent constipation, a common postpartum issue.
6. Don’t Forget Calcium: Calcium is essential for bone health, and breastfeeding mothers need even more calcium to support milk production. Be sure to include plenty of calcium-rich foods in your diet, such as dairy products like milk, yogurt, and cheese. If you’re lactose intolerant or vegan, you can get calcium from fortified plant-based milk alternatives, tofu, leafy greens, and almonds.
7. Snack Smartly: Snacking can be a great way to keep your energy levels up throughout the day, but be sure to choose nutritious options that support lactation. Opt for snacks that combine protein, healthy fats, and carbohydrates, such as a handful of nuts and dried fruit, yogurt with granola, or apple slices with peanut butter.

Postpartum nutrition plays a crucial role in supporting lactation and breastfeeding success. By focusing on a nutrient-rich diet that includes plenty of fluids, protein-rich foods, fruits and vegetables, healthy fats, whole grains, calcium-rich foods, and snacks, you can nourish both yourself and your baby during this special time. Remember to listen to your body’s hunger and thirst cues, and don’t hesitate to seek support from a healthcare provider or lactation consultant if you have any questions or concerns about breastfeeding.

Joining me in my specialized Postpartum Program is an amazing opportunity to ensure you and your little one are obtaining all of the beneficial nutrients you need to thrive during this crucial phase of life. Reach out to me at sarah.sajnovic@gmail.com or DM me on Instagram @sarahsajnovicnutrition with any questions or comments you have regarding the information in this post or any of my other blog posts. I can’t wait to hear from you!