Find information on nutrition while breastfeeding and learn how to use Eating Well with Canada’s Food Guide to balance your breastfeeding diet and provide optimal nutrition for your baby.
Good Breastfeeding Nutrition Means Good Breast Milk
The quality and quantity of your breast milk depends upon your sound nutrition intake. It is vital to eat a balanced diet that consists of adequate amounts of nutrients essential not only to your health and wellbeing, but also to the positive development of your baby.
Maintain an adequate and healthy caloric intake
Breastfeeding women expend a greater amount of energy than pregnant women. In fact, doctors say that on average, nursing mothers require 350-400 more calories a day during the first year.1 It is imperative to derive these extra calories from nutritious sources so that you maintain your milk supply and contribute to your baby's healthy growth. Your baby will draw their required nutrition from your breast milk; however, you mustn't forget to replenish your own stores, too. Remember to eat - plan healthy menus in advance and pack healthy snacks for when you're out and about.
Learn How to Use Eating Well with Canada’s Food Guide to Balance Your Diet
Visit Health Canada’s My Food Guide.
Drink water
Proper hydration is intrinsic to your healthy breastfeeding diet and breast milk supply. Your body needs extra fluid when breastfeeding. Water is a great option; other healthy choices are low fat milk or 100% fruit or vegetable juices. Limit your consumption of alcohol, caffeinated beverages, soft drinks and energy drinks.
Eat foods that contain DHA (an omega-3 fat)
Once your baby arrives, they will receive DHA from your breast milk, so continue to eat a DHA-rich diet. DHA and ARA (sources of omega-3 and omega-6 fats) are important fats that support your baby’s normal brain and eye development, and growth. Eat foods rich in DHA, such as low mercury, fatty fish (e.g. salmon, mackerel, sardines and herring)* and DHA-enriched eggs, milk, bread and yogurt. Canada’s Food Guide recommends that Canadians eat at least 2 servings (of 75 g or 2 ½ oz each) of fish a week.
*Health Canada provides advice for limiting exposure to mercury from certain types of fish.
Visit Health Canada’s Prenatal Nutrition Guidelines on Fish and Omega-3 Fats
Avoid unhealthy habits
Continue to avoid alcohol, cigarette smoke, medications and foods that can contain toxins or pesticides while breastfeeding.
Learn What Foods to Limit and Avoid
Stay balanced
The first three months after the baby is born is a developmentally challenging time for your baby. This is also a physically demanding time on you. A balanced breastfeeding diet can help give you the energy you need. Speak to your healthcare provider about your specific breastfeeding diet requirements.
Learn How Eating Well with Canada's Food Guide Can Help Balance Your Diet