Breastfeeding is one of the most beautiful and natural ways to nourish your baby, but it also places unique demands on your body. As a breastfeeding mum, your body needs extra nutrients to support both you and your growing baby. And let’s be real for a second – it’s not always easy to find the time or energy to make sure you’re getting everything you need. That’s where nutrition, convenience, and smart choices come into play.

At Lila Jasmine, we believe in supporting breastfeeding mums with nutrient-rich options like our Lactation Bars, so you can focus on what matters most: your baby. Here are our top 5 breastfeeding nutrition tips, plus how our bars can make life just a little bit easier (and more delicious!).

1. Prioritise Protein

Breastfeeding can leave you feeling constantly hungry – your body is working hard to produce milk! Protein plays a crucial role in keeping you full and providing the energy you need. It’s also essential for your baby’s growth and development.

While it might be tempting to grab whatever snack is nearby when hunger strikes, aim for protein-packed options that sustain you longer. Foods like lean meats, eggs, tofu, and nuts are great choices. 

2. Stay Hydrated

Hydration is key when you’re breastfeeding. You need more water than usual to maintain your milk supply and keep your body functioning properly. Dehydration can lead to headaches, fatigue, and even a drop in milk production. It's recommended that pregnant and lactating women drink between 8-12 cups (2-3L) of water daily – and even more if you’re exercising. Are you drinking enough? I know I’m probably not!

But let’s face it, sometimes between nappy changes, feeding sessions, and everything in between, drinking enough water can get overlooked. Here are a few easy ways to hit your 2+ litres a day:

• Add a squeeze of lemon or lime, some strawberries, or mint leaves to your water

• Keep a bottle or glass of water handy – at your desk, in your bag, or on your bedside table

• Drink water with every meal and snack

• Have a large glass of water during every breastfeeding session

• Add ice cubes made from fresh fruit

• Set a reminder on your phone every couple of hours to hydrate!
  
  

3. Focus on Healthy Fats

Healthy fats are critical for both you and your baby. They aid in brain development, keep your energy levels up, and ensure you’re producing nutrient-rich breastmilk. Avocados, nuts, seeds, and fatty fish like salmon are excellent sources of healthy fats.

Try incorporating foods rich in polyunsaturated fats and omega-3s, such as green leafy vegetables, nuts, seeds, and oily fish (like canned tuna, sardines, salmon, or mackerel). Oily fish, in particular, is packed with omega-3 fatty acids, which are great for your baby's brain development.

Pro tip: Our Lactation Bars include seeds that are rich in healthy fats, helping you meet your nutritional needs on-the-go.

4. Incorporate Galactagogues

If you’ve been researching ways to support your milk supply, you’ve likely come across the term “galactagogue.” Pronounced 'gah-lack-ta-gog' galactagogues are foods, herbs or medications that promote or increase breastmilk supply. These are substances that naturally promote lactation, found in foods like oats, flaxseed, and fenugreek.

Our Lactation Bars are specially formulated with key galactagogue ingredients to help boost your milk supply naturally. Whether you’re in the early days of breastfeeding or further along in your journey, these bars are a convenient way to ensure you’re getting the nutrients you need to keep producing milk.

5. Eat Regular, Balanced Meals - Yes, Even Snacks Count!

It can be tough to prioritise your own nutrition when you’re in the thick of breastfeeding and baby care, but eating regular, balanced meals is essential. Your body needs a steady supply of nutrients to produce breastmilk, and skipping meals can lead to low energy and affect your milk supply.

The Ministry of Health recommends eating a variety of foods every day from the following four food groups:

• Vegetables and fruit

• Breads and cereals (wholegrain is best)

• Milk and milk products (reduced or low-fat milk is best)

• Legumes, nuts, seeds, fish, eggs, poultry, or red meat (with the fat removed)

They also advise limiting foods high in fat, salt, and sugar, using iodised salt when necessary, and making sure food is safely prepared and stored. Additionally, drinking plenty of water and reduced- or low-fat milk is crucial, and if you’re consuming alcohol, La Leche League recommends waiting at least two hours after drinking one standard drink before breastfeeding.

Good news: Snacks count too! When life gets busy, our Lila Jasmine Lactation Bars are an easy, nutritious grab-and-go option packed with wholesome ingredients like oats, flaxseed, and nuts – plus, they taste amazing!

Breastfeeding is a beautiful and demanding journey, and your nutrition plays a vital role in making sure both you and your baby are thriving. By prioritising protein, staying hydrated, focusing on healthy fats, incorporating galactagogues, and eating regular meals, you can give your body the fuel it needs.