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What to Eat While Breastfeeding – The Best Foods for Milk Supply
Breastfeeding’s no walk in the park, and figuring out what to eat shouldn’t make it harder.
I’m Amber Ginn, IBCLC, and in this episode of The Latch Lounge, I’m going over the best foods for breastfeeding mothers to support and enhance their milk supply
Here’s What You’ll Learn:
Eat Enough, Seriously: Breastfeeding moms need 2,500–3,000 calories a day. Skimping isn’t an option—your body’s doing big work.
The Importance of Macronutrients:
- Protein: Go for the good stuff—eggs, meat, jerky. Aim for about 1 gram per pound of your lean body weight. More won’t hurt, so load up!
- Carbs: Ripe fruit, honey, or even a sugar hit can power you through and help you sleep (trust me, try it).
- Fat: My fave! Add some butter on that oatmeal, grab full-fat dairy, or cook with coconut oil. Your hormones (and milk) will thank you.
Foods & Boosts I Love:
- Butter’s your new BFF—add it everywhere.
- Try magnesium (glycinate for calm, malate for energy), desiccated beef liver, or oyster extract. Links to my picks are below!
- Seaweed, bone broth, Brazil nuts? Yes, they’re packed with the good stuff.
Stay Hydrated: Don’t just sip plain water, go for mineral-rich options like bone broth or electrolyte drinks.
Keep It Real: Grass-fed isn’t a must. Work with what you’ve got—good quality protein, fat, and carbs beat perfection every time.
The Bottom Line: You don’t need to overhaul everything. Start with simple swaps (margarine for butter, etc), sip that Dr. Pepper if it’s your jam—just prioritize fueling yourself right.
Supplements Mentioned:
- My go-to magnesium (glycinate & malate)
- Desiccated beef liver supplement 15% OFF
- Oyster extract supplement
Stick Around: Hit subscribe for more breastfeeding support every week. Got a question? Drop it in the comments—I’m here for you. 💛 Let’s make breastfeeding simpler, together.
01:03 Caloric Needs for Breastfeeding Moms
02:07 Understanding Macros: Carbs, Protein, and Fats
03:34 The Importance of Carbs in Your Diet
06:02 Best Sources of Protein
07:09 Why Fat is Essential for Breastfeeding
11:14 Supplements for Whole Body Support
14:25 Hydration and Additional Nutritional Tips
16:04 Final Thoughts on Nutrition and Self-Care
Resources:
TheLatchLink.com
Free Breastfeeding Guide
Book Your Virtual Consult Today!
Stay Connected:
YouTube
View all episodes
By Amber Ginn, IBCLCBreastfeeding’s no walk in the park, and figuring out what to eat shouldn’t make it harder.
I’m Amber Ginn, IBCLC, and in this episode of The Latch Lounge, I’m going over the best foods for breastfeeding mothers to support and enhance their milk supply
Here’s What You’ll Learn:
Eat Enough, Seriously: Breastfeeding moms need 2,500–3,000 calories a day. Skimping isn’t an option—your body’s doing big work.
The Importance of Macronutrients:
- Protein: Go for the good stuff—eggs, meat, jerky. Aim for about 1 gram per pound of your lean body weight. More won’t hurt, so load up!
- Carbs: Ripe fruit, honey, or even a sugar hit can power you through and help you sleep (trust me, try it).
- Fat: My fave! Add some butter on that oatmeal, grab full-fat dairy, or cook with coconut oil. Your hormones (and milk) will thank you.
Foods & Boosts I Love:
- Butter’s your new BFF—add it everywhere.
- Try magnesium (glycinate for calm, malate for energy), desiccated beef liver, or oyster extract. Links to my picks are below!
- Seaweed, bone broth, Brazil nuts? Yes, they’re packed with the good stuff.
Stay Hydrated: Don’t just sip plain water, go for mineral-rich options like bone broth or electrolyte drinks.
Keep It Real: Grass-fed isn’t a must. Work with what you’ve got—good quality protein, fat, and carbs beat perfection every time.
The Bottom Line: You don’t need to overhaul everything. Start with simple swaps (margarine for butter, etc), sip that Dr. Pepper if it’s your jam—just prioritize fueling yourself right.
Supplements Mentioned:
- My go-to magnesium (glycinate & malate)
- Desiccated beef liver supplement 15% OFF
- Oyster extract supplement
Stick Around: Hit subscribe for more breastfeeding support every week. Got a question? Drop it in the comments—I’m here for you. 💛 Let’s make breastfeeding simpler, together.
01:03 Caloric Needs for Breastfeeding Moms
02:07 Understanding Macros: Carbs, Protein, and Fats
03:34 The Importance of Carbs in Your Diet
06:02 Best Sources of Protein
07:09 Why Fat is Essential for Breastfeeding
11:14 Supplements for Whole Body Support
14:25 Hydration and Additional Nutritional Tips
16:04 Final Thoughts on Nutrition and Self-Care
Resources:
TheLatchLink.com
Free Breastfeeding Guide
Book Your Virtual Consult Today!
Stay Connected:
YouTube