Feeding Baby, Forgetting You? Here’s What Your Body Actually Needs When You’re Breastfeeding
Read time: 2 minutes
So, you’ve got a baby latched to your boob 24/7, you’re sleep-deprived, and your idea of self-care is finally washing your hair. We get it. Breastfeeding or expressing is beautiful but it’s also demanding, messy, and easy to forget that you need feeding too.
Spoiler: You can’t pour from an empty cup (or make milk from an undernourished body). So in honour of World Breastfeeding Week, let’s talk about what your body actually needs while you’re breastfeeding or expressing.
Calories. Yep, You Still Need ‘Em.
Breastfeeding burns an extra 400–500 calories a day. That’s basically a whole extra meal, not just a “grab a granola bar and hope for the best” situation.
So it makes sense to fuel up. Think: complex carbs, healthy fats, and protein that’ll keep you going through cluster feeds and midnight wake-ups.
Hydration Station.
Did you know breast milk is about 87% water, which means you need to be topping up, too. Dehydration = sluggish mood, low supply, and a headache you definitely don't need.
Protein & Healthy Fats.
Protein isn’t just for gym bros. It’s key for milk production, tissue repair (hello, postpartum body), and keeping your energy up. And healthy fats? Essential for your baby’s brain development - and your sanity. Think combos of eggs and avocado, hummus and veggies, rice cakes and nut butter and full fat yogurt with berries.
Iron, B12, Calcium, DHA…
....are just some of the nutrients you lose during pregnancy, childbirth and breastfeeding. If your diet’s lacking, your body will pull from your reserves (which, let's be real, are already running low). This is where supplementing your day to day with your prenatal (ahem OVAHer) is the easiest and smartest way to top up.
Rest & Real Talk.
Ok, ok we know, rest isn’t a “nutrient,” but for us it's a non-negotiable. Breastfeeding while running on fumes isn’t sustainable. Nap when (if) you can. Say yes to help. And say no to visitors who don’t bring food!
