What Should a Breastfeeding Mom Eat?

How Much Water Should a Breastfeeding Mom Drink? What Should a Breastfeeding Mom Eat?

Breastfeeding is hard work and burns a ton of calories —around an extra 500 calories each day! No wonder you’re so hungry and thirsty. Breastfeeding mama, you need to nourish yourself in order to nourish your baby, so make sure you’re staying hydrated and eating healthy fats.

How much water should a breastfeeding mom drink?

Drinking water is important for your milk supply. A general rule is a non-breastfeeding woman needs around 64 oz of water each day and it’s recommended that a breastfeeding woman drink around 150 oz of water each day. Although it’s not an exact science, around 150 oz is what you should aim for. It may seem like a lot, but with only three refills of your momjug, you can do it! Just remember to listen to your body because it does a great job communicating what it needs.

Be sure to drink filtered water, if possible. Unfortunately, tap water in the U.S. is a nightmare – it’s filled with contaminants that a breastfeeding mama should try to avoid including pesticides, carcinogens, chlorine and more. You can visit the Environmental Working Group Water (EWG) Database and insert your zip code to see the tap water containment levels near you. Here is a list of water filters the EWG recommends.

Be intentional with your water, especially at a time when your health is paramount.

What should a breastfeeding mom eat?

Pregnancy hunger is no joke, but breastfeeding takes hunger to a whole new level. Breastfeeding can make a mama ravenous. Breastfeeding burns around an extra 500 calories each day. All of the nutrients and calories you eat throughout the day are being used to make your baby’s milk, which is why breast milk is so nutritious and amazing for your little one. Your breastmilk provides all the vitamins, fat and antibodies you baby could ever need. But, because you’re sharing all your “health” with your baby, you need to constantly replenish – que extreme hunger.

Although it’s easy to grab the nearest junk food snack, remember that a mama’s diet while breastfeeding will influence the nutritional quality of her breastmilk. Nutrient-dense foods are the ideal option for an optimal diet – which include meat, organs, fruit, honey, and dairy (raw dairy, if possible).

As you know, the fourth trimester is a blissful, but chaotic time and it may not always be the easiest to make yourself a complex meal. A quick and nutritious snack for breastfeeding mamas are these No-Bake Lactation Balls. You can make them ahead of time, keep them in the fridge and grab a few whenever you need a little pick-me-up.

Eat and drink up mama! You are tough as a mother.


As always, if you have any concerns or questions, consult a healthcare or lactation professional.

Back to blog