From the Guidelines
Breastfeeding women require an additional 500 kcal/day over their pre-pregnancy energy requirements to support milk production, as recommended by the EFSA 2013 study 1.
Key Considerations
- The energy expenditure of lactation is approximately 2.8 MJ/day (670 kcal/day) based on a mean milk production of 807 g/day [EFSA 2013,1].
- Energy mobilization from tissues may contribute to this energy expenditure, reducing the additional energy requirement during lactation to 2.1 MJ/day (500 kcal/day) over pre-pregnancy requirements [EFSA 2013,1].
- A balanced diet that includes a variety of foods, such as vegetables, fruits, whole grains, lean proteins, and healthy fats, can help meet the increased energy needs of breastfeeding women [Australian dietary guidelines 2013,1].
- Staying well-hydrated is also essential, with an adequate intake of water recommended to be approximately 700 mL/day higher than for non-lactating women [EFSA 2010,1].
Nutrient-Dense Foods
- Focus on eating nutrient-dense foods, such as:
- Vegetables: at least 7 serves/day
- Fruits: at least 2 serves/day
- Whole grains: at least 2 serves/day
- Lean proteins: such as lean meats, poultry, fish, eggs, tofu, and legumes
- Healthy fats: such as nuts, seeds, and avocados
- Consider consulting with a healthcare provider or a registered dietitian to ensure you are meeting your individual nutritional needs while breastfeeding.
Gradual Weight Loss
- If trying to lose pregnancy weight, aim for a gradual approach of losing no more than 1-1.5 pounds per week to maintain milk supply [Dietary Guidelines for Americans 2010,1].
- Extreme calorie restriction can reduce milk production and deprive you of essential nutrients, so it is essential to prioritize a balanced diet and consult with a healthcare provider if you have concerns about your diet while breastfeeding.
From the Research
Recommended Caloric Intake for Lactation
- The recommended increase in caloric intake for lactation varies among studies, with some suggesting an additional 330 kcal/d for the first 6 months and 400 kcal/d for the second 6 months 2.
- Another study recommends an additional energy intake of approximately 670 kcal/day for an exclusively breastfeeding woman, with a net increment of about 500 kcal/day if gradual weight loss is allowed 3.
- A minimum daily caloric intake of 1800 calories is recommended for breastfeeding mothers to ensure good nutritional status 4.
Energy and Protein Requirements
- The energy needs for an exclusively breastfeeding woman are approximately 670 kcal/day, with a recommended increment in protein intake of about 15-20 g/day 3.
- Low protein intakes are unlikely to affect milk volume but may alter certain fractions of milk nitrogen 3.