Navigating the Holidays: Nourishing Yourself as a Breastfeeding Mom By: Taylor Hussey

Simple nutrition strategies to help you enjoy the holidays while keeping your energy, mood, and milk production supported.

The holidays are full of magic — festive meals, family gatherings, twinkling lights, and all the cozy traditions we wait for all year long. But for new moms, this season can also bring full schedules, unpredictable routines, and pressure to do all the things for everyone else.

If you’re breastfeeding, your nutritional needs are even higher than usual. Your body is working hard to nourish your baby, and that requires energy, hydration, and balanced meals — even on the busiest days.

The good news? With a few simple strategies, you can enjoy the holidays and stay nourished, grounded, and supported.

 

Eat Regularly to Stay Energized

Between events, shopping, and hosting, it’s easy for meals to get pushed aside. But skipping food can lead to low energy, irritability, headaches, and difficulty meeting your increased nutrient needs during lactation.

Try these simple habits:

• Keep balanced snacks in your bag (nuts, cheese sticks, apples, protein bars)
  

• Aim for meals that include protein + fiber + healthy fats
  

• Don’t ignore hunger — your body is giving you important cues
  

👉 Holiday tip: Build a plate that includes a protein source (turkey, chicken, ham, beans), a veggie, and a carb you enjoy. Then add the fun holiday foods you love without guilt.

Focus on Hydration (It’s Harder Than It Sounds)

Cooler weather, busier days, and more sugary holiday beverages can sneakily decrease hydration.

Hydration supports:

• Steady energy
  

• Mood regulation
  

• Cognitive function
  

• Overall wellness while breastfeeding
  
  

Easy ways to stay hydrated:

• Keep a large water bottle nearby and refill often
  

• Pair water with every feeding
  

• Enjoy herbal teas or warm lemon water for winter coziness
  

• Balance holiday beverages (hot cocoa, cider) with water in between
  

Don’t Fear Holiday Foods — Work Them Into a Balanced Day

Food is a big part of holiday culture, connection, and joy. Restriction often backfires and creates stress.

Instead:

• Add nutrition where you can (a veggie side, whole grains, fruit on the table)
  

• Eat your favorite holiday treats with intention and enjoyment
  

• Pair sweets with protein to keep your blood sugar stable
  

👉 Nutrition doesn’t have to be perfect — it just has to be supportive.

Plan Ahead for Busy Days

A little preparation can make a big difference in how you feel.

Some helpful ideas:

• Pack snacks for errands or travel days
  

• Eat something with protein before a big event so you don’t arrive starving
  

• Prep breakfast (overnight oats, yogurt bowls) for the morning after late nights
  

• Add nutrient-rich foods to meals you're already making (greens, seeds, beans)
  

Support Your Postpartum Body’s Increased Nutrient Needs

Breastfeeding increases nutritional needs for several vitamins and minerals — especially:

• Iron
  

• Choline
  

• Vitamin D
  

• Omega-3s (DHA)
  

• Iodine
  

• Protein
  
  

Easy ways to support these:

• Eggs, salmon, Greek yogurt, leafy greens
  

• Nuts, seeds, whole grains
  

• Prenatal vitamins or supplements recommended by your provider
  

• Iron-rich foods paired with vitamin C for absorption
  

Your body is doing important work — giving it enough fuel truly matters.

Give Yourself Grace

Maybe your meals aren’t perfect. Maybe you’re eating on the go. Maybe you’re tired and doing the best you can.

That is enough.

Nutrition during the holidays is not about perfection — it’s about supporting your energy, reducing stress, and helping you feel your best while caring for your baby.

You’re allowed to:

• Rest
  

• Say no to events that drain you
  

• Eat food that brings you joy
  

• Focus on nourishment, not rules
  

Final Thoughts

The holiday season may feel busy and unpredictable, but with small, supportive steps, you can stay well-nourished and enjoy the moments that matter most.

Your body deserves care.
Your mind deserves rest.
And you deserve a gentle, joyful holiday season.