Best Breastfeeding Diet
It is easy to fret about the nutrition we provide for our babies. Am I making enough milk? Am I taking in enough calories? Is my milk causing them gas? Will eating this affect my baby? The list goes on.
Figuring out a diet to nourish both you and your baby is super important while you go through your breastfeeding journey. You should ideally consume a wholesome, nutrient-rich diet packed with protein, vitamins, calcium, and iron! All of this will translate into nutrient-dense milk, and contribute to your milk supply.
Although water isn't exactly a "food," it is still super important to mention that staying hydrated is essential for making enough breastmilk. If you yourself are not hydrated, how can you hydrate a baby? Make it a point to sip on water all day long. Maybe keep a water bottle next to you and create a habit of drinking after every nursing session. Throw some fruit in your water bottle to make it more appetizing, do something that will make you drink it. I cannot stress the importance of this enough. DRINK WATER.
Healthy Snack Ideas While Breastfeeding
Breastfeeding can feel like a full-time job. It can be hard to even find time to eat your typical "3-meals-a-day" sometimes. This is when snacking becomes the key! They say that we should ideally take in up to 400 extra calories a day while breastfeeding, but the type of calories is super important here! Coming up with some healthy, quick snacks to always have on deck was life-changing, so I am writing some go-to's down for you all.
- Whole wheat bread with avocado and feta cheese (add Camp Scoville seasoning if you like it spicy!)
- Whole wheat bread with peanut butter and banana (raspberries on top is yummy too!)
- Yogurt with fresh berries and granola
- Protein and fruit smoothies (+ granola if you prefer)
- Oat flour banana muffins *******note: oats are great for a boost in milk supply!
- Apple slices with peanut butter or almond butter
- Ezekiel english muffins (toasted) loaded with avocado or peanut butter
- Apricots, peaches, berries........all the fresh fruit!
- Fresh salsa or guacamole- choose veggie chips or other "healthier" chips to accompany it
Snacks like these will keep you going throughout your day, and they all take minimal time. They are healthy enough to meet the demands your body requires, but tasty enough to feel like a treat!
Breakfast Ideas Perfect for Breastfeeding
- Eggs with avocado and feta cheese (sprinkle with Camp Scoville seasoning for a spicy kick)
- Oatmeal with frozen berries (My quick go-to that also boosts your milk-supply!)
- Overnight oats with almond milk, peanut butter, banana, and cinnamon (again- OATS!)
- Protein shake with granola
These choices are all quick, nutrient-dense, packed with protein, and a solid way to fuel your day and milk!
Diversity in your diet
Eating the same thing over and over again can be boring after a while........says your baby! Studies show that our babies actually taste the different flavors of the things that we eat, meaning our milk changes in flavor depending on our diet. Crazy right? But also awesome. By providing them with a diverse set of tastes through our breastmilk, we are helping diversify their personal palate and thereby setting them up for success as they enter the world of solids. Some babies may actually refuse milk if their mother has eaten something with a strong flavor that they do not care for (e.g. heavy garlic, seafood). This is a fun and exploratory time for your baby, so keep it interesting for the both of you!
To sum it up, choose healthy and wholesome foods to keep you and your baby going. Drink water all day long, and skip the sugary substitutes. I also recommend staying on your prenatal vitamin or taking a different multivitamin, whatever your practitioner suggests. Last but not least, don't forget to enjoy this time. I know how stressful this all can be, but it goes by all too fast.
Nourish your body, nourish your mind, nourish your baby. xoxoxo