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Nutrition For Nursing

What should I eat while breastfeeding?

A healthy, invigorated mommy will lead to a happy, satiated baby. Here are some tips and foods to incorporate into your lifestyle:

Worries About Weight

Don’t worry about your weight right now.

You can begin a weight loss program after you’re finished breastfeeding your baby. In fact, clinical studies have shown that breastfeeding contributes significantly to successful weight loss after pregnancy.

It’s Never Been More Important to Drink Fluids

The human body is over 70% water. Now that you have a tiny human being drinking your milk, you need to replenish fluids constantly. Feel thirsty? Drink up!

Here are a few suggestions for what to drink:

  • Tea (herbal) – we recommend Mother’s Milk Tea
  • 100% fruit juice
  • Fruit smoothies / blended drinks
  • Shakes
  • Vegetable juice
  • Coconut water

 

Protein Power

Both you and your growing baby need protein for energy and to grow. Eat a 3 to 4 ounce serving of protein THREE times a day. Here are a few suggestions of foods that are high in protein:

  • Eggs
  • Fish
  • Beef
  • Chicken
  • Turkey
  • Tofu
  • Legumes
  • Nuts
  • Peanut Butter
  • Other nut butters such as almond, cashew or hazelnut (Nutella)

 

Become a Dairy Queen

Drinking milk is good for breastfeeding moms because it contains calcium, protein, and fats in fluid form. Drink a ½ cup or 4 ounces three times a day. Enjoy cheese and yogurt, too.

Be Fruitful and Multiply Your Milk Supply

Fresh fruits give you lots of vitamins and contain a lot of fluid and fiber too. Eat a ½ cup serving THREE to FOUR times per day. Mix fruit with other foods to keep things interesting:

  • Fruit and cottage cheese
  • Fruit salad
  • Fruit and yogurt
  • Fruit with nuts and seeds
  • Dried fruits (figs, dates, apricots, etc.)

 

Vegetables Are Essential to a Balanced Diet

In addition to being full of vitamins, minerals and water, vegetables give you fiber to help you stay regular and avoid feeling bloated. Dark leafy greens are essential and provide additional nutrients. Eat a ½ cup serving THREE to FOUR times per day. Eat your veggies raw, cooked, mixed with other foods, juiced – any way you can consume them!

Your Daily Bread and Grains

This is the best way to consume carbohydrates. Choose whole grain products whenever you can. Eat 1 ounce or ½ cup servings of whole grains SIX to EIGHT times per day. Oatmeal, barley, millet and wheatgrass are breastfeeding mommy super foods, but there are still many other options to choose from:

  • Oatmeal (#1 option!)
  • Barley
  • Millet
  • Wheatgrass
  • Bread
  • Cereal
  • Rice
  • Pasta
  • Granola

 

Is It Time for a Snack Yet?

Reward yourself with a little treat. Go ahead, you deserve it!

  • Chips and pretzels
  • Nuts and seeds
  • Raisins and other dried fruits
  • Small servings of sweets

Or mix ‘em together and make a trail mix!

Supplements to Your Diet

There are many all-natural herbals such as Goat’s Rue, Malunggay, Shatavari, Fenugreek, Blessed Thistle, Nettle, and Fennel. The MotherLove company makes combinations and blends of these herbs for breastfeeding mothers. Continue taking your prenatal vitamins and iron or omega-3 fatty acids as directed by your physician. Ask your lactation consultant for more options.

These are other possible supplements for the breastfeeding mom:

  • Alfalfa and barley capsules
  • Coconut oil
  • Dandelion blend drink
  • Wheatgrass

 

Want more personalized nutrition guidance? Become a member and strategize with one of our healthcare professionals. 

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