Is There a Right or Wrong Way When it Comes to Breastfeeding?
Breast milk is nature's perfect first food for your baby. It's a living, dynamic source of nutrition that adapts to your infant's changing needs, delivering precisely the right balance of proteins, fats, vitamins, and antibodies to support healthy growth and development. For the first six months of life, breast milk provides virtually everything your baby needs—with vitamin D being the only exception—giving breastfed babies a significant health advantage from day one.
But here's what's often overlooked: your own health matters just as much during this phase. As a breastfeeding mother, your body is working hard to produce nutrient-rich milk while also recovering from pregnancy and birth. To sustain your milk supply, protect your own wellbeing, and give your baby the healthiest possible start, you need to nourish yourself well. Think of it as an investment in both your baby's thriving and your own strength and vitality.
Nutrition for New Mums
While breastfeeding, your body needs 300 additional calories a day to help your baby's growth. The quantity of nutrients you need to eat is dependent upon your weight prior to pregnancy, alongside your activity level, and the number of babies you are breastfeeding.
During your breastfeeding phase, some of the key nutrients you and your baby will require include:
Protein
To build muscles, blood supply, and tissues. It is recommended to have approximately 71 grams daily. Good sources of protein include red meat, poultry and fish.
Folate
To build protein tissues. 500 micrograms daily. Good sources include broccoli, dark green vegetables, folate-fortified cereals, dried beans, and oranges.
Calcium
To build strong bones. If you don’t supply your baby with calcium through your diet, your body will take it from your bones. You need 1,000 milligrams daily (1,300 milligrams daily if you are younger than 19). Good sources include milk, yogurt, cheese, kale, broccoli, Chinese cabbage, fish with soft bones like salmon and sardines, calcium-fortified cereal, juice, and soy beverages.
Zinc
To build your immune system and help cells divide. You need 12 milligrams daily (13 milligrams daily if you are younger than 19). Good sources include oysters, red meat, poultry, beans, nuts, whole grains, and dairy products.
Iron
To build up the blood supply providing oxygen delivery to cells. You need 9 milligrams daily (10 milligrams daily if you are younger than 19). Good sources include red meat, fish, poultry, lentils, beans, iron-fortified cereals, and oatmeal.
Vitamin and Mineral Supplements
Although there is no replacement for a healthy diet, some women may need to additional support whilst breastfeeding, in the form of vitamins and minerals. Discuss with your doctor before taking any new supplements, and follow their advice, also disclose any supplements you are already consuming, to protect yourself against taking too many.
The other thing to bear in mind with supplements is the quite extensive use of bulking agents / fillers by many high street and well known brands. Not all supplements are created equally, so try to look for natural and herbal solutions that are known to be pregnancy safe.
Breastfeeding Nutrition and Health Tips
- Eat from a variety of different food groups to maximise the nutrients you receive. Consider seeking advice from a nutritional professional who can recommend foods suited to your individual needs during this phase.
- Prioritise high-fibre foods such as whole grains, fruits, and vegetables. These are far more nourishing than refined options like white bread, white pasta, white rice, and pastries.
- Drink plenty of water throughout the day—aim for around eight glasses daily.
- Eat regular meals and snacks, spreading three to five meals across your day to maintain steady energy and nutrient intake.
- Avoid alcohol, as it passes into your breast milk and reaches your baby.
- Avoid smoking, as it can reduce your milk supply.
- Stay active with gentle exercise. Movement boosts your mood, reduces stress, improves sleep quality, and lowers your risk of heart disease, high blood pressure, and diabetes.
Breastfeeding and Weight Loss
Breastfeeding and Weight Loss
It's natural to want to return to your pre-pregnancy body, but sustainable weight loss takes time. Your body spent nine months adapting to pregnancy, so give yourself grace during the postpartum period. In the first four to six weeks after delivery, focus on recovery rather than weight loss.
If you're breastfeeding, be cautious about rapid weight loss. Losing more than 4–5 pounds per month can potentially affect your milk supply, so aim for gradual, steady progress instead.
The good news is that breastfeeding naturally supports weight loss. Most women lose approximately 10 pounds immediately after birth, followed by another 10 pounds of fluid weight in the first two weeks. After that, steady loss of about 0.5 pounds per week is typical when you're eating a balanced diet.
Many breastfeeding women return to their pre-pregnancy weight within four to six months, though it can take longer—and that's perfectly normal. If progress slows, swap empty-calorie foods like soft drinks and desserts for nutrient-dense fruits and vegetables. Replace high-fat options such as fried and fast foods with leaner proteins. These small shifts support both your health and your milk supply.
Is There a Right Way to Breastfeed?
The short answer is: there's no single "right" way that works for every mother and baby. Breastfeeding is a deeply personal journey, and what matters most is finding an approach that feels comfortable and sustainable for you and your little one.
That said, there are some foundational principles that support successful breastfeeding. A good latch—where your baby's mouth covers most of the areola, not just the nipple—helps prevent discomfort and ensures your baby is extracting milk effectively. Feeding on demand, especially in the early weeks, helps establish your milk supply and allows your baby to feed when hungry rather than on a strict schedule.
Positioning also plays a role. Whether you prefer the cradle hold, cross-cradle, side-lying, or football hold, the key is finding a position where both you and your baby are relaxed and supported. Many mothers find that switching positions throughout the day can help prevent soreness and ensure different areas of the breast are being emptied.
Beyond technique, the "right" way to breastfeed is the way that allows you to nourish your baby while protecting your own physical and mental health. If you're struggling with pain, supply concerns, or emotional challenges, reaching out to a lactation consultant or healthcare provider can make a real difference. Breastfeeding should feel manageable and, ideally, enjoyable—not a source of constant stress or pain.