What nutrients do babies get through breastfeeding?

what to eat after child birth

Breastmilk is a miraculous thing; it’s a complete food source that can sustain an infant’s growth and energy requirements for the first six months of their life. Breastmilk contains all the essential nutrients and vitamins your little one needs to grow and thrive. And it can even provide antibodies to protect your baby when they're sick. 

Although many baby formula companies have worked very hard to create a formula that replicates breastmilk, it’s impossible to duplicate it because breastmilk is a living substance that’s constantly changing. It changes as your baby grows and their needs change, and it even changes during a single feed. Breastmilk is made up of two parts, the ‘first milk’, which is waterier and thirst-quenching and the ‘last milk’, which is more filling and creamier. 

The Nutrition Profile of Breastmilk – Breastfeeding Nutrition for Baby

  • Water 
  • Protein, carbohydrates, and fats 
  • Vitamins, minerals, and trace elements. 

Combined, these nutrients provide everything your little one needs for growth and development. In addition to the nutrients, breastmilk also contains an array of non-nutritional compounds, including hormones, enzymes, and antibodies, which help to protect against potential diseases, infections, and illnesses. 

What Nutrition Do Babies Need?

The current recommendation from the World Health Organisation (WHO) is that babies should breastfeed exclusively for the first six months of their life. Considering how dizzying those early days are, it’s a big relief knowing that — at least when it comes to feeding your baby — you’re pretty much covered.

At six months of age, babies require extra calories and nutrients from food, but the WHO recommends that breast milk be included in a child's diet until two years of age and beyond. 

Although some people believe that breastmilk loses its potency with time, research shows it's still a powerhouse of nutrition and protective enzymes even after two years. 

Do I Need to Follow a Healthy Diet to Breastfeed?

If you don't eat healthy food and your intake of nutrients is low, your body will take from your nutrient stores to add them to your breastmilk for your baby. This will leave you depleted with low energy and mood. You need extra nutrients when you are breastfeeding as you are supporting yourself and your baby. 

A healthy diet is always important, but it’s especially important if you are breastfeeding. Breastfeeding uses a lot of energy and nutrients. It is important that your diet supplies the nutrients you need during breastfeeding, including protein, calcium, iron, iodine, vitamin D and other vitamins.

Eating healthy is recommended when you are breastfeeding. It will support your energy needs, mental health, and recovery. It will also begin to shape your baby's future taste preferences. 

Flavours pass through breastmilk, so your baby will taste this if you're consuming a diverse diet full of wonderful flavours. And research shows that babies who are exposed to more flavours from a young age are more likely to be less fussy and have healthier eating habits. 

When a mother consumes something, whether it's food, a drink or medication, it's broken down by the digestive tract into tiny molecules and absorbed by the blood. These molecules then diffuse into the alveoli and through to the milk. This explains why breastfeeding mums must avoid drinking alcohol before feeding and only take breastfeeding-safe medications. 

What Should I eat when Breastfeeding? 

Your body requires extra nutrients while breastfeeding. Nutrient deficiency can cause cravings. Below are the recommended serves for each of the five main food groups. 

  • Vegetables: 7.5 serves per day
  • Fruit: 2 serves per day
  • Whole grains: 9 serves per day
  • Protein 2.5 serves per day
  • Dairy: 2.5 serves per day 

While breastfeeding, there are some nutrients that are in higher demand. The below four nutrients are worth focusing on. 

Calcium: Calcium is super crucial in baby's bone development. The best food sources include dairy products, fish with edible bones like tinned salmon or sardines, tofu and green leafy vegetables. 

Iodine: Iodine plays a vital role in your baby's nervous system and brain development. Dairy products, seafood and iodised salt, are your best choices. 

Vitamin B12: Vitamin B12 is also important for your baby's developing nervous system. As adults, we get Vitamin B12 from animal products like meat, fish, eggs and milk. So, if you follow a vegan diet, you should speak to your doctor or naturopath about supplementation. 

Vitamin D: Vitamin D is required for calcium absorption, which is essential for your baby's bone health. The best way to ensure vitamin D efficiency is to sit in direct sunlight every day for about 10 minutes. Our skin makes Vitamin D from sunlight which is then transferred through breastmilk. 

The excellent nutrients in fresh fruits and vegetables, healthy fats from oily fish, protein from foods like eggs and yoghurt and carbohydrates from legumes and whole grains will pass through to your baby, helping to give them the best start in life. 

Drink Enough Water

Breastmilk is more than 80% water, so it is important to drink enough water. Aim for around 9-15 glasses of water per day, and try to hydrate before, during and after feeds. Carry around a water bottle with you throughout your day to make it easy to drink water.

A Quick & Easy Solution to Help

There's no doubt that being a busy mum can be overwhelming and preparing healthy food all the time can be a challenge. 

The In Shape Mummy Health Shake for Breastfeeding Mums is a quick and easy way to get the essential nutrients you need to support your breastfeeding journey. 

Each serve of the In Shape Mummy Health Shake provides 25% of your daily intake of essential vitamins and minerals, a good serve of protein to help keep you feel full, and probiotics to assist with your post-partum recovery. It also contains a special blend of herbs that have been used for centuries to support breastfeeding mothers.

Shevi is a qualified nutritionist with a bachelor’s degree in nutrition and food sciences. As a new mum herself, she is passionate about postnatal-related nutrition. Shevi has worked alongside some of the most famous leaders and celebrities in the fitness industry throughout Australia and the UK.

Fast Track Your Results with the In Shape Mummy Health Shake

Many Busy Mums don't have time to cook health food and exercise ALL the time.

Great news! Now you can Get In Shape & Support Your Breastfeeding Journey with our Quick, Easy and Delicious Superfood Meal Replacement, the In Shape Mummy Health Shake for Breastfeeding Mums.

Get a Nutritional Boost of with our Premium blend of Organic Pea & Brown Rice Protein, 25 Vitamins & Minerals, Probiotics plus Organic Superfoods.

Enhanced with natural and organic herbs that have been used for centuries to Support Breastfeeding Mums

100% Breastfeeding & Vegan Friendly. Contains NO Artificial Nasties, NO Soy, NO Dairy, NO Gluten & NO Caffeine. Made in Australia.

Enjoy as the Quickest and Easiest Healthy Meal!

FREE 12-Week Healthy Weight Loss Support Program worth $168 with first shake purchase.


"I'm loving it so far.. I'm already down from in weight and I feel great :)  Not exaggerating when I say this is the best purchase I ever made .. can't wait to get to my first mini goal of 65kgs then set my new goal of 60kgs :) .. so far it's been life changing, thank you so much!! It has literally boosted my milk supply. I used to pump 160mls and now I average 240mls .. I've never been able to get that."

- Tania, Vic

Tanya lost 10kgs


"I've lost 35 kgs thanks to the In Shape Mummy Health Shakes. 110 kgs to 75 kgs! Juggling two little boys under 2 years old doesn't leave much time for healthy choices for Mummy and the In Shape Mummy Health Shake is such an easy solution to get all the goodness I need to keep going! My older son is 20 months and I didn't get the chance to lose the weight gained whilst carrying him before I was pregnant again with baby #2. I easily gained 40kgs across the two pregnancies and no thanks to terrible pelvic pain in pregnancy #2 wasn't able to keep active. Now that my second son is here and the pelvic pain has gone I have stuck to replacing breakfast with my shake and walking every morning for the duration of the morning sleep. Some days I will do a second shorter walk during his nap. I'm still able to enjoy yummy healthy foods and definitely do not feel like I'm going without. I no longer crave sugary foods as the shake sets me up for the day with its magical satisfying ingredients! The shake has become even more of a must since returning to work! If I thought I was busy before, life just got a whole lot busier! Now that I've lost the weight, I have more energy, zero aches and pains and have a better mood. I tell all my friends about In Shape Mummy because easy weight loss doesn't need to be a secret! Xx"

- Carly, Vic

Carly lost 35kgs


"I discovered In Shape Mummy Health Shakes not long after my second baby was born. He has an intolerance to dairy so I was looking to find something that was safe for breastfeeding, and also vegan friendly. I have recently started a detox program with the help of a naturopath. She was so impressed with the ingredients that she has encouraged me to continue having it! In Shape Mummy has not only helped me lose the 26 kgs I put on in pregnancy, but it’s helped me nourish my body when I’ve been time poor and sleep deprived. It’s the only shake that I actually enjoy the taste of! My breakfast everyday includes ice, almond milk, water, a banana and my In Shape Mummy (my current fave is the caramel fudge!). At 11 months postpartum I feel great! And my breastfeeding journey is still going strong - my milk is in perfect supply for what Bub needs. I cannot recommend In Shape Mummy Health Shakes more highly!” 

Melanie, Vic

Melanie lost 26kgs


"I have lost over 30kg with In Shape Mummy Health Shakes, exercise and a complete diet change. ⁠⁠ I started at size 22 and am a loose size 12 at the moment… and nearly a 10! ⁠I feel so much better! With my injuries in my spine, pelvis and knee my weight loss has been the best thing for my pain. ⁠
7-8 months ago I couldn’t have even imagined I could drop this much weight! The change in my life has been insane! ⁠ My advice to other mums is “stick with it and don’t give up!” ⁠ Thanks so very much for your In Shape Mummy Health Shakes. They are the best thing for mums on the go and while breastfeeding as well. Words can not express how grateful I am with my weight loss. I couldn’t of started this without your shakes. My life is forever changed." ⁠

Jess, NT

Jess lost 30kgs