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Helpful  Diet Tips

It is important to be aware of your diet while breastfeeding. You need a balanced diet and lots of calories. Here are some helpful suggestions to keep up with your body's and baby's needs. 

The Breastfeeding Demands

Depending on your baby’s needs, you’ll burn around 425 to 700 calories per day. The actual calories you burn depends on several factors, including the following:

  1. Breastfeeding Frequency – Exclusive breastfeeding burns more calories than if you’re combining nursing and formula feeding.

  2. Milk Production – You’ll burn more calories with an overabundant breastmilk supply than if you have a low milk supply.

  3. Your Baby’s Age – You’ll be breastfeeding less frequently when you start weaning as your baby begins eating solid foods.

The Dietary Guidelines for Americans (DGAs)

Caloric intake for all women 19 to 50 years old are based on activity level, as follows:

  • Sedentary: 1,800 to 2,000 calories per da

  • Moderately active: 2,000 to 2,200 calories per day

  • Active: 2,200 to 2,400 calories per day

*The increased caloric need for women who are breastfeeding is about 450 to 500 calories per day. 

& Allergies/



Do you think that your little one is allergic/sensitive to something in your breast milk? Don’t worry, you don’t have to stop breastfeeding, that is because your breast milk is PERFECT for your baby! You just need to figure out what your baby is allergic/sensitive to in you diet, and then adjust your diet. This can be hard and can be a process, so we are here to support you!


The signs of an allergic reaction(s) to your milk include (and are not limited to): eczema, acne, spit-up, vomiting & stomach problems (excessive gas, diarrhea, constipation). Learn more, click here!


Some food proteins (such as cow milk protein and peanut protein) do pass into milk. If there is a history of food allergies, you may wish to limit or eliminate the allergens common in your family. Ask your healthcare provider about breastfeeding and allergies. Scroll to the bottom for helpful dairy-free recipes. 

Increasing or Decreasing Milk Supply

  • Increasing Milk Supply - Consider a galactagogue. A substance (herb, prescription medication, etc.) that increases milk supply is called a galactagogue. 

  • Decreasing Milk Supply -  Consider certain herbs and medications. For example, peppermint, caffeine, birth control, decongestants, etc. 

*Please contact us before increasing or decreasing your milk supply. 

Dairy-free Recipes

Chicken Recipes

Thai Chicken Lettuce Wraps 

Sheet Pan Everything Bagel Chicken and Veggies

Lemon Chicken and Asparagus

Maple Mustard Chicken

with Rosemary

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