Midlife breastfeeding nutrition: how dates and walnuts support energy, mood and milk supply

Simple, traditional, effective

As an older breastfeeding mother, I quickly learned that advice comes from every corner, often with a confidence that can feel overwhelming. My in-laws in Persia were particularly keen to guide me, insisting that the right diet could influence not just my energy levels, but the quality of my breast milk and even my mood. While their advice was generous and well-intentioned, I still faced the practical challenge of consuming the roughly 500 extra calories I needed each day to support both my health and my newborn.

Their solution was remarkably straightforward: three to four gerdoo (walnuts) and khorma (dates) each morning with a cup of tea. In a world where postpartum diets can feel dominated by expensive powders and complicated recipes, the simplicity of this routine was remarkable. Not only was it affordable and quick, but it also provided a gentle energy boost, which any mother of a newborn will understand is priceless.

Nutritional benefits for mother and baby

Walnuts and dates carry more than just calories. Walnuts are a rich source of omega-3 fatty acids, vital for infant brain and eye development. I had made a habit of eating them throughout my pregnancy, and continuing that habit postpartum felt like a continuation of care, both for my baby and for myself. Dates, meanwhile, are a natural source of iron, magnesium, and zinc, which are essential for maintaining energy levels and overall wellbeing. Their fibre content also supports digestion, helping to prevent constipation, a common concern in both pregnancy and postpartum recovery.

Maintaining energy in the first months

After Cyrus arrived, I kept this up as a practical and reliable strategy. The combination of walnuts and dates helped me sustain energy through the long days and sleepless nights without relying on sugary snacks, which offer a fleeting spike followed by an inevitable crash. The routine became not just a dietary choice, but a structured moment of care, a quiet anchor during a period of intense physical and emotional demand.

For older mothers, such as myself, these small, manageable practices take on particular significance. The body doesn’t always respond the way it once did; energy reserves can be lower, recovery slower. Eating deliberately, with thought to nutrient density, helps bridge that gap and ensures both mother and baby thrive.

“Simple, traditional foods can provide reliable nutritional support for breastfeeding mothers, particularly in midlife when every bit of care counts.”

A mindful approach to postpartum nutrition

Ultimately, the lessons of my early months as a midlife mother go beyond any single food. They are about listening to the body, choosing foods that nourish both mother and child, and recognising that energy, mood, and milk supply are interconnected. Eating walnuts and dates every morning was a way to respect my own wellbeing while caring for my baby.

For mothers in the early postpartum period, particularly in later decades, simple, nutrient-rich choices can have profound effects. They are practical, effective, and sustainable, qualities often overlooked in the rush of modern nutrition advice.