Breastfeeding Preparation: Nutrition Plan

Energy needs during breastfeeding can be even higher than during pregnancy — approximately 500 extra calories per day. Nutritionally preparing for this period during the last trimester can support both milk production and your postpartum recovery.

Foods that may support milk production include oats (containing beta-glucan), sesame and tahini, green leafy vegetables, and salmon (rich in DHA). Herbal teas such as fennel are not recommended during pregnancy; during breastfeeding it is best to consult your doctor before using them. Including these foods in your diet now is a great preparation.

Your fluid needs increase significantly during breastfeeding. Drinking a glass of water before each nursing session can help form a great habit. Aiming for at least 2.5-3 liters of fluid per day is recommended. Since caffeine can pass into breast milk during breastfeeding, keeping it limited may be wise.

A practical preparation for the last trimester: You can stock your refrigerator with breastfeeding-friendly foods. Preparing single-portion freezer meals, stocking up on healthy snacks, and making a list of easy recipes can make the postpartum period much easier. You deserve to give yourself this gift.