Fuelled to Pump: Why Nourishment Matters When You’re Expressing

Your body burns approximately 500 extra calories per day producing breast milk and yes, that includes when you’re expressing. But unlike direct breastfeeding, pumping is often done on a schedule, outside of the natural oxytocin boost that helps with milk flow and relaxation. When you add in the mental load of sterilising equipment, tracking volumes, and fitting pumping sessions around life, you've got a recipe for burnout. 

Without intentional nourishment, your body starts to run on empty and that’s when fatigue, dips in supply, and emotional overwhelm creep in.

While it’s tempting to grab a coffee and skip meals (because let’s be honest, time is a luxury), your body needs consistent nourishment to sustain milk production and energy levels. Here are key nutrients that support expressing mums, along with food ideas that will help in the 4th trimester.

Carbohydrates: provide slow-burning energy to help you avoid blood sugar crashes and keep you going between feeds.

• Overnight oats with grated apple or berries
• Wholegrain toast with peanut butter
• Cooked brown rice, couscous, or quinoa batched to add to meals

Healthy fats: support hormone production and help you feel fuller for longer.

• Smashed avocado on crackers or rice cakes
• Nut butter with apple slices
• Chia pudding

Protein: helps repair tissue, supports milk composition and keeps you energised.

• Boiled eggs - easy to batch prep and grab
• Greek yoghurt with a drizzle of honey with oats or granola
• Tuna - straight from the can onto crackers or toast

Iron and B12: help prevent exhaustion and support your postpartum recovery.

• Beef mince in wraps, rice bowls, bolognese - endless options
• Spinach smoothie - blend with berries, protein yoghurt and banana
• Leafy green frittata - a good one that can be eaten cold or reheated

Galactagogues: ingredients traditionally used to support milk supply, especially helpful during growth spurts or when expressing.

• Oats - in porridge, smoothies or baking
• LSA - sprinkle over yoghurt or bliss balls
• Lila Jasmine’s Lactation Bars - individually wrapped for busy days, enjoying just one every other day is an easy way to support your snack game and supply

Snacking smart can make a real difference. A balanced lactation bar, nut butter on toast, or a smoothie with oats and chia can help tide you over when a full meal isn’t realistic.

Here’s how to keep yourself nourished even on busy days:

1. Pair pumping with a snack: make it a habit to eat or sip something nourishing while you pump, it cues your body to relax and helps keep your energy up.
2. Prep ahead: stock your fridge or pantry with easy-to-grab snacks. Think boiled eggs, hummus and crackers, trail mix, or lactation bars.
3. Don’t forget hydration: water needs increase when pumping. Keep a bottle nearby and consider adding electrolytes if you’re feeling depleted.
4. Eat regularly: skipping meals leads to energy crashes and can affect supply. Aim for three meals and 2–3 snacks per day, even if they’re small.
5. Listen to your body: hunger, thirst, irritability, or dizziness are all signs your body is asking for more. Trust it.

Whether you’re exclusively pumping or adding a few sessions to your breastfeeding routine, remember: you matter. Your nutrition isn’t just about your milk, it's about sustaining you through one of the most giving seasons of your life.

This article was written by Renata Lardelli — a registered nurse, midwife, and mum of three. She’s also the founder of Lila Jasmine Nutrition, the only brand in Aotearoa making premium lactation bars right here in New Zealand. Renata is passionate about supporting mums with simple, nourishing tools that reflect the real needs of the 4th trimester and beyond.