6 Nutrients You Need When Breastfeeding

Breastfeeding requires approximately 300-500 more calories each day compared with if you were not breastfeeding. Fluid requirements also increase for a breastfeeding woman. Food sources below provide calories and fluids for a breastfeeding mom. Source.

Calcium
Helps build and maintain strong bones. Calcium is absorbed better when consumed with vitamin D.
Good sources: Milk, cheese, yogurt, canned salmon, dark green leafy vegetables, tofu made with calcium, sardines, calcium-fortified fruit juice or soy milk

Iron
Maintains your energy level and also can help protect you from infections. Iron from vegetable sources can be absorbed better when consumed along with vitamin C.
Good sources: Lean beef, poultry (especially dark meat), iron-fortified cereal, soybean nuts, spinach, red kidney beans

Zinc
Important for growth and cell reproduction.
Good sources: Lean meat, poultry, beans, nuts, zinc-fortified cereal, low-fat or fat-free milk, whole grain bread, oysters

Protein
Keeps all your tissues and cells in good repair. Protein needs increase for breastfeeding moms by about 25 grams—the amount in about 3 ounces of lean meat, poultry or fish.
Good sources: Lean meat, skinless poultry, fish, low-fat or fat-free milk and dairy products, eggs, soy foods, cooked dry beans, peas and nuts

Vitamin D
Helps your body use calcium.
Good sources: Low-fat or fat-free milk fortified with vitamin D, canned salmon, vitamin D-fortified cereal, exposure to direct sunlight

Vitamin B12
Deficiency can lead to fatigue. Works with folic acid to form hemoglobin in red blood cells.
Good sources: Beef liver, lean meat, skinless poultry, fish, clams, vitamin B12-fortified cereal, low-fat or fat-free milk; eggs