Postpartum always brings a lot of questions about nutrition, especially when you are breastfeeding and still trying to support your own recovery. I’ve received countless messages on this topic, so I want to share how I personally approach eating during this period. I keep things simple and close to the way I ate throughout pregnancy, because that routine already felt comfortable, balanced and sustainable. The only real change I make now is increasing my daily intake by about 300–400 calories, which is necessary to support milk production and maintain steady energy levels during long and often unpredictable days.

Many people expect that breastfeeding requires some kind of strict diet or dramatic adjustments, but for me the foundation remains the same: clean, nutritious and balanced meals. I focus on high-quality protein, healthy fats and complex carbohydrates. These components are essential not only for my wellbeing, but also for producing nutrient-rich milk. Foods that digest slowly and keep you full for longer—like whole grains, legumes, vegetables and lean protein—help keep energy stable and prevent those sudden hunger waves that often come with breastfeeding.

One thing I do try to avoid is lactose, simply because my body reacts better without it at the moment. This may not apply to everyone, but learning to listen to your own body is key. Postpartum and breastfeeding are extremely individual experiences, and your nutritional needs can change from week to week. Paying attention to how certain foods make you feel is one of the best ways to build a diet that truly supports both you and the baby.

I also try to remind myself that good nutrition is not only about physical recovery, but about feeling mentally stable and emotionally grounded. When you choose wholesome foods, your body responds with more energy, better mood and steadier focus—things every new mom desperately needs. Balanced meals help avoid fatigue, improve digestion and make the entire breastfeeding journey smoother.

To sum up, you don’t need complicated rules or restrictive diets during this time. Your body needs fuel, care and consistency. Eat clean, nourish yourself well, support your recovery and allow food to become a source of comfort and strength rather than stress.