Snacking & Nursing

What should I eat while breastfeeding?

Your average milk supply during your baby’s first weeks of life ranges between 250 mL (8 oz) a day in the early days to as much as 800 mL (27 oz) a day by 4 to 6 weeks. Think about how much fluid your body is losing when your baby is drinking that much milk each day! To keep your body well nourished and hydrated, you’ll need to replace this missing liquid volume.

Whenever you sit down to nurse your baby, bring over a healthy drink and a snack. Replenish at every opportunity. Choose from:

  • healthy fresh juices and vegetable drinks
  • smoothies and blended drinks
  • water (flavored water is okay too)
  • herbal teas and other non-caffeinated favorites.


When you can, opt for healthy between-meal snacks. You’ll find many great options in both the fruit and vegetable food groups. Whether fresh or frozen, cooked or dried, these snack choices provide needed calories and nutritional benefit that will enhance your supply and improve the quality of the milk you produce for the baby. A great snack option is to make your own trail mix. You can add granola, almonds, raisins, seeds, cashews, dried fruit, and any other favorite bite-sized treats you love. Take a snack bag with you when you sit down to nurse. These food choices will also help with your own personal health.

You should plan to include some fun and special treats in your daily intake as well. These could include frozen treats such as yogurt, ices, sherbert, and low-fat ice creams. You might also enjoy a slice of pie or cake once in a while, or some cookies and milk for dessert.

Remember, don’t overdo anything! Eat well, eat healthy, and drink as much fluid as you can handle. You should not avoid or eliminate any foods or fluids from your diet unless they cause you discomfort and unusual side effects.

Still looking for more info about breastfeeding and nutrition? Send us a message and one of our healthcare professionals can provide more personalized suggestions just for you.

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