Eating For Two: What are the Best Foods to Eat While Breastfeeding?

You’ve probably heard the phrase “eating for two” so many times during pregnancy that it starts to lose meaning. And then, once your baby arrives and you decide to breastfeed, you realise nobody really explained that the phrase doesn’t just disappear after birth. It shifts.

Here’s the bit that often gets missed: “eating for two” was never really about doubling your portions, even in pregnancy. Most pregnant women only need around 300 extra calories a day in the second and third trimesters, according to guidance from the NHS and ACOG. It’s about eating more thoughtfully, not more of everything. The same idea carries into breastfeeding, where your body is working hard to produce milk and needs the right building blocks to do it well.

If you’re exclusively breastfeeding, you’ll typically need somewhere in the region of an extra 400 to 500 calories a day compared with your pre-pregnancy needs, though this varies quite a bit depending on your body, how often you’re feeding, and whether your baby is exclusively or partially breastfed. Your midwife, GP or health visitor can give you a better sense of what’s right for you specifically, especially if you’re vegetarian, vegan, managing a health condition, or recovering from a difficult birth.

Does anything actually change once the baby is born?

A lot of new mums assume that once the baby is delivered, they can go straight back to eating and drinking whatever they like. To an extent, you can relax some of the strict pregnancy rules, but if you’re breastfeeding, what you eat and drink still passes through to your baby via your milk, just in smaller amounts than most people expect.

Alcohol is a good example, and it’s worth getting the facts right here. Unlike pregnancy, where the advice is to avoid alcohol completely, breastfeeding guidance is a little more flexible, but not a free pass. The CDC and most UK health bodies suggest that not drinking at all is the safest option, particularly in the early weeks. If you do have a drink, the general rule of thumb is to wait at least two hours per standard drink before feeding again, since alcohol levels in breast milk mirror your blood alcohol levels and drop as your body processes it naturally.

One common myth worth clearing up: pumping and dumping does not speed up how quickly alcohol leaves your milk. Your body clears alcohol over time regardless of whether you pump. Pumping and discarding milk can be useful for comfort, if you’re engorged and need relief, but it won’t get rid of alcohol any faster than simply waiting it out. If you’ve had more than a drink or two, or you’re unsure, it’s worth speaking to your GP, pharmacist or health visitor for personalised advice.

Caffeine is another one to watch, though again, not something you need to cut out entirely. Most guidance suggests keeping it under around 200mg a day (roughly two mugs of instant coffee), since caffeine does pass into breast milk and newborns metabolise it very slowly.

Best foods to focus on while breastfeeding

Rather than thinking about a long list of foods to avoid, it’s more useful to think about what to add in. Breastfeeding uses up energy and nutrients, particularly protein, calcium, iron, and certain fatty acids, so building meals around these makes a real difference to how you feel as well as the quality of your milk.

Salmon and other oily fish

Salmon is one of the best choices while breastfeeding because it’s naturally low in mercury and rich in omega-3 fatty acids, particularly DHA, which plays a role in your baby’s brain and eye development. If salmon isn’t your thing, trout, herring, sardines and anchovies all offer similar benefits.

The main thing to be sensible about is portion and frequency with fish generally, since some types carry higher mercury levels than others. The NHS recommends no more than two portions of oily fish a week while breastfeeding, and it’s best to avoid shark, swordfish and marlin altogether. If you’re vegetarian or don’t eat fish, an algae-based omega-3 supplement is worth discussing with your GP or a dietitian.

If you fancy trying salmon a new way, a honey, lemon and garlic bake or a simple pesto salmon are both quick weeknight options that don’t need much hands-on time, which matters a lot when you’re feeding a newborn every couple of hours.

Chicken and other lean protein

Protein needs go up while you’re breastfeeding, and chicken is an easy, affordable way to meet that. It’s a good source of protein, B vitamins and iron, all of which support your energy levels as well as your milk supply. If you don’t eat meat, eggs, lentils, beans, tofu and Greek yoghurt all do a similar job.

Chicken is also forgiving to cook when you’re exhausted and short on time. Batch-cooking something like an Italian baked chicken at the start of the week means you’ve got protein-rich meals ready to go without much effort on the days you’re running on no sleep. This simple step-by-step recipe is a good one to try if you want something a bit different from plain grilled chicken.

Berries and other vitamin-rich fruit

Blueberries are a good source of vitamin C and antioxidants, and they’re an easy way to add some natural sweetness without reaching for biscuits or sugary snacks when you’re tired and craving something quick. They’re not a magic fix for vitamin B levels specifically (that’s more about foods like meat, eggs, dairy and fortified cereals), but they’re a genuinely useful, low-effort addition to your diet.

Stir them into porridge, blend them into a smoothie with yoghurt and oats, or just keep a bowl washed and ready in the fridge for when hunger hits between feeds, which it will, often and suddenly.

Don’t forget water and whole grains

Breastfeeding is thirsty work, and it’s easy to underestimate how dehydrated you can get, especially in the early weeks. Keeping a water bottle within reach during feeds is a simple habit that helps. Whole grains like oats, brown rice and wholemeal bread also matter more than people realise, they help keep your energy steady and, anecdotally, many breastfeeding mums find oats in particular help with feeling more settled and full for longer.

Foods that sometimes cause issues for babies

Most babies tolerate whatever their mum eats without any problem, but some are more sensitive than others. If your baby seems unusually fussy, gassy, or unsettled after feeds, it’s worth keeping a rough note of what you’ve eaten in the previous day or two. Common culprits people report include dairy, caffeine, and very spicy or gas-producing foods like onions, garlic or cabbage, though the evidence linking specific foods to fussiness is mixed and every baby is different.

If you’re genuinely concerned your baby is reacting to something in your diet, particularly if there’s rash, vomiting, blood in stools, or poor weight gain, speak to your GP or health visitor rather than cutting out food groups on your own. They can help you work out whether it’s actually food-related or just normal newborn unsettled behaviour, which is far more common than a food sensitivity.

The bottom line

Breastfeeding doesn’t mean giving up everything you enjoy, and it doesn’t require some perfect, restrictive diet either. What it does ask for is a bit more attention, particularly around alcohol, caffeine, and getting enough of the nutrients that support both your energy and your milk. Salmon, chicken and blueberries are solid choices to build meals around, but the wider point is to eat a varied diet, stay hydrated, and not be too hard on yourself on the days when a proper meal just doesn’t happen. If you’re ever unsure about something specific, your GP, midwife or health visitor is always the best person to ask.