Breastfeeding Nutrition Guide: What to Eat and Drink to Support Your Milk, Your Energy, and Your Recovery

This complete guide covers caloric and protein needs, essential nutrients including DHA, calcium, iron, vitamin D, B12, and iodine, hydration, foods that may support milk supply, and clear, current guidance on caffeine, alcohol, and fish. You'll also find practical meal planning strategies for exhausted new parents, specific guidance for vegetarian and vegan mothers, nursing multiples, returning to work, postpartum recovery nutrition, common myths debunked, and a quick-reference glossary.

Whether you're preparing to breastfeed or already deep in the demands of new parenthood, this guide gives you clear, realistic, evidence-informed nutrition guidance you can actually put into practice.