--- title: 'Breastfeeding and Nutrition: Understanding Your Changing Needs' slug: nutrition-calorie-needs-breastfeeding lifeStage: postpartum category: Nutrition medicalReviewer: 'Sophie Mumby, Registered Dietitian' reviewerId: 'https://blog.bloume.com/postpartum/medical-board.md#sophie-mumby' lastUpdated: '2026-08-11' primarySource: www.gov.uk wordCount: 989 readTimeInSeconds: 247.25 --- # Breastfeeding and Nutrition: Understanding Your Changing Needs Breastfeeding raises your energy and nutrient needs, though it does not call for a special or restrictive diet. Aiming for around 330 kcal more a day in the first six months, eating oily fish for DHA, keeping iodine up through dairy and fish, and taking a daily vitamin D supplement covers the main bases. Your baby also needs their own vitamin D drops from birth. Staying within the 200mg daily caffeine limit and being careful with alcohol helps keep your milk as nourishing as it can be. **Q: Do I need to eat 330 extra calories every day while breastfeeding?** A: The 330 kcal figure is general guidance for the first six months of exclusive breastfeeding, and it assumes you are gradually returning towards your pre-pregnancy weight. It is a rough guide rather than a fixed target. Your real needs shift with your body, how active you are, and how feeding is going. If you are unsure about your energy needs, your health visitor or GP can give you more tailored advice. Breastfeeding can leave you feeling hungrier than usual, sometimes a lot more, and that hunger is a fair signal from your body. Making milk takes energy, and getting a sense of your nutrition and calorie needs while breastfeeding makes it easier to eat in a way that supports you and your baby. You do not need a special or restrictive diet. The starting point is the same balanced, varied approach behind general healthy eating in the UK: plenty of fruit, vegetables, starchy carbohydrates, protein, and dairy or fortified alternatives. ## How many extra calories you need If you are exclusively breastfeeding, general guidance points to around 330 kcal more a day during the first six months after birth. That figure assumes you are also losing some of the weight gained in pregnancy over time. Treat it as a rough guide rather than a personal target, since your real needs depend on your body, how active you are, and how feeding is going. If you have questions about your own energy needs, your health visitor, midwife, or GP can help. ## Nutrients that pass to your baby through milk Some of what you eat passes straight into your breast milk, so your own intake shapes what your baby gets. Three are worth keeping an eye on: docosahexaenoic acid (DHA), iodine, and vitamin D. ### DHA for brain and eye development Oily fish like salmon, mackerel, and sardines are among the richest sources. Aiming for two portions of fish a week, one of them oily, is a practical way to keep your DHA up. Two portions of oily fish a week is also the upper limit while breastfeeding, which keeps your exposure to possible pollutants low. ### Iodine for thyroid function and your baby's developing nervous system Dairy foods like milk, yoghurt and cheese, along with fish, are good sources. If you use dairy-alternative drinks, some are fortified with iodine and some are not, so checking the label tells you which you have. Although your iodine requirements increase whilst breastfeeding, current UK guidance does not recommend routine iodine supplements for everyone while breastfeeding, so if you are worried about your intake, your GP or health visitor can talk it through. ### Vitamin D and why your baby needs their own supplement A daily supplement with 10 micrograms (mcg) of vitamin D is recommended while you are breastfeeding. Your baby still needs their own supplement on top of this. From birth to one year, breastfed babies should have a daily supplement with 8.5 to 10 mcg of vitamin D, whether or not you are taking one yourself. If you are combination feeding and your baby is having at least 500ml of formula per day, they do not need a supplement. > **INFO**: If you are eligible for the Healthy Start scheme (available in England, Wales, and Northern Ireland), you can get free vitamin supplements for you and your baby. Scotland runs its own scheme. Your midwife or health visitor can give you the details. ## Alcohol and timing your feeds The safest approach to alcohol while breastfeeding is to skip it. If you do choose to drink, an occasional one to two units, once or twice a week, is unlikely to harm your baby. Regularly drinking more than 14 units a week may harm your baby, can lower your milk supply, and carries risks to your own health. Alcohol passes into your milk, and the level falls as it leaves your bloodstream. Waiting two to three hours per drink before the next feed keeps your baby's exposure low. There is no need to pump and dump, since throwing milk away does not clear alcohol from your system any faster. Pumping for comfort is fine if you need it. ## Caffeine limits and what to watch for Caffeine passes into your milk and can leave your baby restless or unsettled. The recommended daily limit while breastfeeding is no more than 200mg. For context, a mug of instant coffee has about 100mg and a mug of tea about 75mg, so two mugs of coffee takes you to the limit. Caffeine also turns up in chocolate, cola, and energy drinks, which are worth counting in. --- > **INFO**: This article is general information. For advice that fits your own situation, talk to your midwife, health visitor, or GP. ## Common questions **Q: Do I need to eat 330 extra calories every day while breastfeeding?** The 330 kcal figure is general guidance for the first six months of exclusive breastfeeding, and it assumes you are gradually returning towards your pre-pregnancy weight. It is a rough guide rather than a fixed target. Your real needs shift with your body, how active you are, and how feeding is going. If you are unsure about your energy needs, your health visitor or GP can give you more tailored advice. **Q: Does taking a vitamin D supplement mean my baby does not need their own?** No. Breastfed babies from birth to one year should have a daily supplement with 8.5 to 10 mcg of vitamin D, whether or not you take one yourself. Your midwife or health visitor can suggest suitable drops and tell you if you are eligible for free Healthy Start vitamins. **Q: Can I drink coffee while breastfeeding?** Yes, within limits. The recommended maximum is 200mg of caffeine a day. A mug of instant coffee has about 100mg, so two mugs puts you at the limit before you count tea, chocolate, or soft drinks. **Q: Do I need to avoid certain foods entirely while breastfeeding?** There is no list of foods you have to cut out completely. The main practical limits are on oily fish (no more than two portions a week) and caffeine (no more than 200mg a day). Alcohol is safest avoided, though an occasional small amount is unlikely to cause harm. If you have specific worries about your diet, a chat with your health visitor or GP is the most reliable next step. ### Clinical Sources - [www.gov.uk](https://www.gov.uk/government/publications/nutrition-and-maternal-weight-outcomes-sacn-report/nutrition-and-maternal-weight-outcomes-sacn-report-summary) - [Breastfeeding and diet](https://www.nhs.uk/baby/breastfeeding-and-bottle-feeding/breastfeeding-and-lifestyle/diet/) - [Breastfeeding and diet](https://www.nhs.uk/baby/breastfeeding-and-bottle-feeding/breastfeeding-and-lifestyle/diet/) - [Breastfeeding and diet](https://www.nhs.uk/baby/breastfeeding-and-bottle-feeding/breastfeeding-and-lifestyle/diet/) - [infantrisk.com](https://www.infantrisk.com/content/vitamin-d-supplementation-and-breastfeeding) - [www.nhs.uk](https://www.nhs.uk/baby/breastfeeding-and-bottle-feeding/breastfeeding-and-lifestyle/alcohol/) - [www.nhs.uk](https://www.nhs.uk/baby/breastfeeding-and-bottle-feeding/breastfeeding-and-lifestyle/alcohol/) - [www.nhs.uk](https://www.nhs.uk/best-start-in-life/baby/feeding-your-baby/breastfeeding/healthy-diet-when-breastfeeding/food-and-drinks-to-avoid-when-breastfeeding/) --- Reviewed by Sophie Mumby, Registered Dietitian | [Medical Board](https://blog.bloume.com/postpartum/medical-board.md) | August 2026