The foods you pick while you breastfeed is just as important as your selections during pregnancy. There are certain foods, herbs, or supplements – called galactagogues – that can help your breastmilk supply. On the other hand, there are other foods that should be avoided because they can decrease your breastmilk supply.
Breastfeeding mothers are going to experience more cravings. I have found my cravings increase at night when my babies tend to nurse more. Breastmilk is thicker in the evening, and infants tend to nurse for longer periods of time. It is right around this time that I feel starved and dehydrated. Water is key to healthy breastfeeding.
It is best for breastfeeding mothers not to plan to diet or drastically lose weight while breastfeeding. A sudden drop in weight can cause a supply loss. An average nursing mother burns 500 calories per day just by producing milk. Instead, focus on eating a healthy, balanced diet of foods. A balanced diet is the best way for everyone to eat, and it will ensure your breastmilk has all the needed nutrients for your growing baby.
Best Foods for Breastfeeding Mothers
- Oatmeal: I learned this by total accident. One day, I made a delicious dish of baked oatmeal, and I have quite a few helpings. By the afternoon, I was engorged and leaking everywhere, which was abnormal because my baby was older.
Oatmeal is a great source of fiber, plus it is going to keep you full. Not many foods can keep a breastfeeding mother satisfied. Another surprising nutrient found in oatmeal is iron. If you are anemic, which is common in new mothers after birth, it can affect your supply.
The pre-packaged instant oatmeal has too much salt and sugar. Instead, make your packets with quick oats! I also made baked oatmeal and added oatmeal to my morning smoothies. Delicious!
- Eggs: Protein is important for everyone to consume. Eggs are a great option to get your recommended protein intake each day. They are versatile as well. You can scramble them for breakfast, or add hard-boiled eggs to your salad.
- Oranges: Nursing mothers need more Vitamin C than average. A great way to get the recommended amount is to eat some oranges or other citrus fruits. You can have a glass of calcium-fortified orange juice with your breakfast. Oranges also are easy to throw in your diaper bag for a take-along snack.
- Salmon: If you want to include some super foods into your diet, I highly suggest you try salmon. It is the perfect, fatty fish for mothers who are nursing. Salmon is a fabulous source of protein, as well as DHA, which is great for your baby’s developing nervous system.
When making your selection, check for wild-caught or farm-raised salmon. I purchase frozen salmon patties for an easy lunch. You can easily cook salmon in tin foil. There are great recipes for salmon!
- Almonds: Nuts, particularly almonds, are great sources of protein. However, almonds also are a splendid source of non-dairy calcium! It is important for all breastfeeding mothers to intake 1000mg calcium per day. Why? Breastmilk contains a high level of calcium, and, without enough daily, your bones and teeth can lose the calcium they need. Almonds make a great snack for those starving moments.
- Blueberries: Everyone, including breastfeeding mothers, should eat two servings of fruit each day. There are so many delicious options, but blueberries are a wonderful choice. They are full of great vitamins and minerals to help nourish your baby’s growing body. Also, blueberries contain carbohydrates, which increase your energy levels. Add a handful into your yogurt or a cup in your morning smoothie.
- Brown Rice: Carbohydrates are essential for a balanced diet, so don’t fall into the trap of removing them for the sake of losing weight. Remember, eating the proper foods is the best way to eat. Brown rice is a way to provide your body with a healthy, whole-grain carb source. Your energy levels will increase when you eat the right amount of carbs.
When you are faced with cravings, opt for some of the great choices. It’s hard to bypass the bag of chips or bag of chocolate. While it is ok to indulge sometimes, making it a habit isn’t a good idea. When I go grocery shopping, I include on my list some snack foods I know will keep my hunger at bay. I always have in my house:
- Granola
- Yogurt
- Peanut or Almond Butter
- Mixed Berries
- String Cheese
- Spinach
- Granola Bars
- Bananas and Apples
- Carrots and Celery
- Trail Mix
A common problem I see with my breastfeeding friends is the struggle to get the right amount of calories. If you are burning 500 calories just by making milk, you need to up the recommended calories based on your weight. Eating right can be so hard when you are exhausted with a newborn. Sometimes, you may realize you forgot to eat breakfast and lunch, which is a common problem for mothers.
I have set an eating routine for myself that helps me remember to eat something before I feel starved. You should have your three recommended meals per day, along with three snacks. While I am breastfeeding my seven-month-old, my routine looks like this.
- 8 am – breakfast with my one cup of coffee
- 10 am – an easy snack, typically a cup of yogurt with some granola added.
- 12 pm – lunch time with my other children. I try to have a salad with protein, like chicken or salmon.
- 2 pm – another easy snack, like trail mix and an apple, while playing with the children.
- 4 or 5 pm – dinner time with the whole family!
- 7 or 8 pm – another snack before bed, like a granola bar and a cup of yogurt.
Since I am breastfeeding throughout the night as well, I keep a small basket of easy snacks where I nurse, with a few bottles of water. This helps keep those late night cravings at bay. Plus, it is hard to raid the cabinets for chocolate with a sleeping baby on your chest.
I want to remind you ladies to increase your water intake. You should drink eight 8-oz glasses of water per day, at least. For me, drinking enough water each day can be troublesome. Filling a gallon jug, marked to show progress, is an easy and encouraging way to increase the amount of water you drink.
Foods to Avoid while Breastfeeding
All babies will react differently to foods, so it’s most important to watch your baby for signs of reflux, discomfort, or an allergy. My youngest child would projectile vomit all of his breastmilk if I consumed any tomato products. This meant pizza and pasta sauce was off limits until his system could handle the acid.
There are some common foods you should try to avoid in excesses such as spicy foods, citrus foods, caffeine, alcohol, garlic, and broccoli. Watch your baby for signs of discomfort.
Eating the right foods while breastfeeding doesn’t have to be difficult. In fact, it can lead to the right eating habit so you can continue with the healthy lifestyle once your baby weans. Remember to opt for a balanced diet, with increased healthy snacks. Eating healthy is the best way to provide all the nutrients for your body and your baby.
[hr] Bio: Natalie Michele is a consultant for pregnant women and a proud mother of two babies. You may contact her at Maternityathome(http://Maternityathome.com), or on Twitter(http://Twitter.com/maternityathome) and Pinterest(https://www.pinterest.com/MaternityAtHome/)