Eating for Energy & Abundant Milk Supply

Eating for Better Energy & Abundant Milk Supply Postpartum

breastfeeding May 03, 2024

As a nursing mama, you want to ensure your body is optimally nourished to keep your milk supply flowing and your energy up. Making milk burns energy, not to mention the nutritional resources it demands.

Without a nurturing, balanced diet full of milk-making nutrients, your breastfeeding journey could be interrupted by issues like low supply, fatigue, nutrient deficiencies, and delayed healing. That's why I'm breaking down the key components of a breastfeeding diet to set you up for success!

Hydration is #1

Breastmilk production requires your body to make extra fluids, so prioritizing hydration is mission-critical. Drink water, milk, broths, and things like electrolytes or herbal teas (not all teas are safe for breastfeeding). 

Dehydration can quickly put the brakes on your milk supply, so drink when thirsty! If you struggle to get enough, track your intake. And bring a large insulated water bottle with you when out and about as a visual reminder.

Milk-Making Macronutrients

To fuel milk production, you'll need an ample supply of protein, healthy fats, and complex carbs:

  • Protein: Your body requires extra high-quality protein daily to establish and maintain supply. Load up on eggs, lean meats, seafood, dairy products, and beans.
  • Healthy Fats: Fats are concentrated energy sources that aid milk production and quality. Get omega-3s from salmon, walnuts, flax and chia. Other quality fats come from olive oil, avocado, and nuts.
  • Complex Carbs: Fiber-rich whole grains like oats, brown rice, and quinoa provide steady breast milk-boosting energy without spiking blood sugar levels. Sweet potatoes are another smart carb choice.

Try adding these options to meals and snacks:

  • Oatmeal or oat milk
  • Brewer's yeast
  • Flax and chia seeds
  • Garlic
  • Fennel
  • Green leafy veggies
  • Nuts and nut butter

Other Nutrients to Prioritize

You'll also need an array of vitamins and minerals to meet increased nutrient demands while breastfeeding. Focus on getting adequate vitamin D, B vitamins, iron, zinc, choline, and calcium.

Quick & Easy Meal & Snack Ideas:

  • Overnight oats with berries, nut butter and flax
  • Smoked salmon, cream cheese and cucumber sandwiches
  • Chicken veggie soup or bone broth
  • Greek yogurt with granola, nuts, and fruit
  • Avocado toast topped with an egg
  • Trail mixes with dried fruit, nuts, and seeds
  • Hummus with veggie sticks and whole-grain pita
  • Lactation bites or smoothies

Looking for more breastfeeding meal plans and nutrition guidance? Inside The Postpartum Shift, there are different varieties of recipes and advice to properly nourish your milk supply, energy levels, and overall health.

The right nourishment can work wonders for your breastfeeding experience and liquid gold abundance. Stay hydrated, and fuel up on macronutrients, and key vitamins and minerals to feel your best, mentally & physically. 

Did you find it helpful, Mama? Please share it with other Mamas!

Hey mama,

I'm Brooke Miller,

Before becoming a mom, I chronically dieted & thought "eat less, move more" was the healthiest option. I dealt with exhaustion, mood swings, hormone imbalances (not getting a regular cycle), high cholesterol and weight cycling. I felt like something was wrong with me.

Before I got pregnant with my first son, I discovered the balanced nutrition approach I teach inside The Postpartum Shift. Once I implemented the framework, I was energized, gained strength, got my period back, lowered my cholesterol & maintained my healthiest weight. I continued this during my pregnancies & postpartum periods and recovered quickly after birth, made more than enough milk for my babies, had energy (even with the sleep deprivation) & stable mood. Postpartum was really enjoyable.

With a decade of experience as a Registered Dietitian and Certified Lactation Counselor, I created The Postpartum Shift to help moms boost energy, mood, metabolism & milk supply to have a stress-free & enjoyable postpartum experience.




Find Your Healthiest Weight & FeelĀ Like Yourself Again Postpartum

without sacrificing your milk supply or favorite foods