Nutrition

Breastfeeding increases your energy and fluid needs, and many parents notice intense hunger — especially overnight. Other parents don’t feel very hungry for big meals so try small healthy snacks instead.

Fun Fact: Breastfeeding is an extremely energy-intensive process, consuming approximately 25% to 30% of a mother’s daily energy expenditure. In contrast, the human brain typically utilizes about 20% of the body’s energy. This metabolic demand makes producing breast milk one of the body’s most energy-demanding functions, often requiring 500–700 extra calories per day!

Protein + Healthy Fat (most filling)

Quick Grab-and-Go Snacks

  • Nut butter (peanut, almond, or sunflower) on toast, crackers, banana, or apple slices
  • Trail mix (nuts, seeds, dried fruit, dark chocolate)
  • Hard-boiled eggs
  • Greek yogurt or dairy-free yogurt with fruit and granola
  • Packaged cheeses (string cheese, mini rounds, cottage cheese cups)
  • Hummus with vegetables or whole-grain crackers
  • Guacamole with chips or veggies
  • Roasted chickpeas or edamame
  • Tuna or salmon packets with crackers

Tip: stash snacks in your nightstand or nursing pillow pockets for late-night feeds.

Whole-Food Energy Boosters

  • Avocado toast with salt and olive oil
  • Smoothies (try coconut water base to increase hydration)
  • Fresh fruit with nuts
  • Apples + cheese
  • Oatmeal or overnight oats
  • Cottage cheese + berries
  • Whole-grain toast with eggs

Store Favorites Parents Love

  • Aussie Bites from Costco (oats, seeds, dried fruit)
  • Kodiak Cakes high-protein pancakes or microwave cups

Hydration During Lactation

A simple guideline:

  • Drink to thirst, often about 8–12 cups of fluid daily. Aim to drink 1 glass at each nurse/pump session.
  • Include 1 electrolyte drink per day
  • Drink more in hot weather, with exercise, or if feeling depleted

Why Electrolytes Help

Electrolytes are minerals (sodium, potassium, magnesium) that help your body absorb and use fluids properly.

They may help reduce:

  • fatigue
  • headaches
  • dizziness
  • strong thirst
  • “depleted” feeling

Look for moderate sodium and reasonable sugar for daily use. Look for “Daily” instead of “Sport” options.

Good everyday options:

  • Nuun Daily tablets (100mg sodium)
  • Coconut water
  • BODYARMOR
  • Liquid I.V. (560mg sodium, helpful when extra depleted)

Very high-sodium formulas like LMNT (1000mg sodium) are usually only needed during heavy sweating or illness.

Simple homemade option

  • 16 oz water + pinch salt + squeeze lemon/lime + optional honey

Lactation Super Foods = oats, flax seed, brewer’s yeast

There are many packaged products including cookies and bars that have these three ingredients. These are great in a pinch. But I think homemade tastes much better! Ask the baker in your family to buy these ingredients and make one batch of these delicious Lactation cookies or muffins. Then continue to have daily hot or cold oats using the quick recipes below.

Overnight Oats (5-minute prep)

Base recipe

  • ⅓ cup oats
  • ½ cup milk or plant milk
  • 1–2 tsp chia seeds
  • 2 Tbsp nut butter
  • Fruit
  • Optional maple syrup

Refrigerate overnight.

Variations

  • Apple cinnamon + walnuts
  • Berry + yogurt
  • Chocolate banana + peanut butter

Energy Bites

Mix:

  • Oats
  • Nut butter
  • Ground flax or chia
  • Honey or maple syrup
  • Chocolate chips or dried fruit

Roll into balls and refrigerate.

Hilary Jacobsen is an IBCLC that focus on nutrition. See her handouts and consider buying her book.