Having a baby and beginning your breastfeeding journey can feel both beautiful and overwhelming. Between caring for your newborn and establishing feeding routines, knowing what to eat, and having the right foods on hand, can easily fall down the priority list. Thoughtfully stocking your pantry, alongside taking a breastfeeding multivitamin, can make a meaningful difference to your energy, nutrient intake and overall wellbeing during this time.
Key Takeaways
- Organise your pantry so essential foods are easy to access
- Increase foods rich in protein and healthy fats
- Stock pantry staples that help meet higher nutrient needs during breastfeeding
- Breastfeeding supplements can be helpful alongside a nourishing diet
Read on to learn which pantry staples support breastfeeding and why preparation matters during this important phase.
Organising Your Pantry
If possible, organising your pantry before baby arrives, with the help of a partner, family member or friend, can help you feel one step ahead. After birth, your attention naturally shifts to caring for your baby and navigating breastfeeding, leaving little time for food preparation or shopping.
If a full pantry overhaul feels unrealistic, start small. Create a dedicated space stocked with nutrient-dense snacks and easy-to-reach foods so you can nourish yourself without effort, especially during long feeding sessions.
How food is stored also matters. Reducing chemical exposure supports both maternal and infant health while breastfeeding. Minimising packaged and highly processed foods helps limit additives, while choosing organic produce or thoroughly washing fruits and vegetables can reduce pesticide exposure. Using appropriate food storage containers further supports a healthier pantry environment.
Stock Up on Foods High in Protein and Fat
Breastfeeding places even higher nutritional demands on the body than pregnancy. Many nutrient requirements increase, and breastfeeding mothers require approximately an extra 500 calories per day. Appetite often increases as your body works to replace nutrients lost through breast milk production.
Protein needs rise during lactation, with a minimum of 1.2 g of protein per kilogram of body weight recommended daily. For example, a woman weighing 70 kg requires at least 84 g of protein per day.
Healthy fats are equally important, particularly essential fatty acids such as omega 3. These fats support baby’s brain and nervous system development and are an important part of maternal nutrition.
Choline intake also deserves attention. Milk choline concentration reflects maternal intake, and choline plays a key role during periods of rapid growth and development in early infancy. Higher breast milk choline levels have been associated with improved infant recognition memory.
Pantry staples rich in protein, choline and healthy fats include:
- Nuts and seeds (sunflower seeds, almonds, pumpkin seeds)
- Oils (olive oil, coconut oil, flaxseed oil)
- Organic grass-fed animal products (butter, milk, eggs, yoghurt, meat, salmon, whitefish, oysters, sardines, anchovies)
- Legumes (chickpeas, kidney beans, black beans, lentils, chia seeds)
- Soy products (tofu, tempeh)
Nutrient-Rich Foods for Your Pantry
Breastfeeding is associated with temporary bone loss in mothers to help maintain adequate calcium levels in breast milk. Ensuring sufficient calcium intake helps minimise excessive bone loss during this period.
Calcium-rich pantry staples include:
- Organic dairy products
- Sardines and canned salmon (with bones)
- Leafy green vegetables
- Organic soy and tofu
- Tahini and sesame seeds
Zinc supports lactation and milk secretion, while selenium plays a role in immune defence and infant growth and development. Breast milk selenium levels reflect maternal intake, and requirements are higher during lactation.
Foods to stock for zinc and selenium include:
- Brazil nuts
- Oats
- Rice
- Oysters
Iodine requirements also increase during breastfeeding, with lactating women needing approximately 270 micrograms per day. Inadequate iodine intake may limit the amount transferred to breast milk, increasing the risk of iodine deficiency in infants. Iodine is essential for normal brain development in early life.
Iodine-rich foods to include:
- Seaweed (nori, wakame, kombu)
- Seafood
- Eggs
- Beef liver or fish
Vitamin B12 is another key nutrient in breast milk. Inadequate intake may impact infant health and development, and B12 is essential for healthy cognitive function.
Foods to support vitamin B12 intake include:
- Organic meats and animal products
- Nutritional yeast
Filling your pantry with fresh fruits and vegetables also helps boost antioxidant and vitamin C intake, supporting immune function during breastfeeding and helping reduce the risk of infections such as mastitis.
Breastfeeding Supplements and Pantry Support
A well-organised pantry stocked with nutrient-dense foods forms the foundation for meeting increased nutritional needs during breastfeeding. However, the postpartum period can be physically and emotionally demanding, making it difficult to maintain optimal nutrition consistently.
Using a high-quality breastfeeding supplement alongside a nourishing diet can help support postpartum health during this busy stage. Breastfeeding herbs may also be helpful for supporting milk production and supply when used alongside appropriate nutrition.
Final Takeaways
- Keep your pantry organised and easy to access
- Prioritise foods rich in protein and healthy fats
- Protein-rich staples include nuts, seeds, meats, seafood, eggs and organic dairy
- Fat-rich foods include olive oil, grass-fed butter, coconut cream and avocado
We hope these pantry staples help support you through your breastfeeding journey. Remember, personalised support from a lactation consultant can be invaluable, so always reach out if you need extra guidance or reassurance.
