A Nutritional Guide for Breastfeeding Moms

How You Can Use Food to Fuel You and Your Baby

{Today’s post is written by Katie Serbinski, RD of Mom to Mom Nutrition. I contacted Katie about writing a post on nutrition for breastfeeding mommas a couple of months ago while preparing for Andrew’s birth. Katie graciously agreed and is sharing some great information in this short nutritional guide for breastfeeding moms. The only thing that I would add is: if you are a dairy free momma wondering about where to get your calcium, look at nut milks and a good quality calcium supplement.}

{This post contains affiliate links. Purchasing through these links helps to support this site. Read the full disclosure here.}

I’m not sure anyone can prepare you emotionally for breastfeeding, but by learning about your body’s nutritional needs during this time can make a big impact on how you feel physically. You might be surprised to learn that your body burns about 500 calories a day from breastfeeding; your body is working extra hard to produce milk. While it might seem like a blessing that you are burning calories while feeding your baby, you want to make sure that you still nourish your body with enough of the right calories so your body continues to supply milk. So what should you eat?

If you are wondering how to best fuel your body for breastfeeding, check out this short nutritional guide for breastfeeding moms from Katie @MomNutrition to learn how you can use food to fuel you and your baby. #breastfeeding Click To Tweet

My Favorite Foods for Breastfeeding Moms

• High Protein Foods such as chicken, turkey, fish, and eggs. Dairy, legumes, and nuts are also healthy protein sources.

• Iron-Containing Foods such as beef, chicken, turkey, and enriched grains. Other good sources include cooked beans, broccoli, and spinach. Consuming these foods with vitamin C (found in citrus fruits and bell peppers, for example) helps to increase absorption.

• Foods High in Calcium such as dairy products and dark green veggies.

• Whole Grains such as brown rice, quinoa, oatmeal, and 100% whole wheat bread.

• Healthy Fats found in avocados, nuts, fish, oils, chia and flax seeds.

• Vitamin-D fortified foods such as cow’s milk or cereal.

• Water Be sure to drink plenty of water while limiting soda and juice. Try drinking a glass of water every time you nurse your baby.

Enjoying a diet that is overall high in fruits and veggies, healthy proteins, and healthy fats is key. The flavor of your breast milk will change depending on what you eat, so getting a variety of these foods will expose your baby to new flavors.

Quick Kitchen Tips for Breastfeeding Moms

Finding the time and energy to make healthy foods can seem overwhelming. Here are some tips I suggest to making healthy eating easier when you are running low on energy and time [which is likely how you’ll feel when breastfeeding]:

• Take advantage of pre-cut, washed, and prepped fruits and veggies. Yes they might be more expensive, but during the first few weeks or months while breastfeeding you might consider splurging!
• Designate one or two days a week to prepping healthy foods: wash and prep veggies, hard boil eggs, bake chicken breasts, chop fresh veggies, prep batches of quinoa or rice.
• Think of a healthy meal in terms of color. The more colorful your plate, the more nutritious it likely is. My rule of thumb is to always have a serving of protein, whole grain, and two servings of veggies or fruit at every meal. While ideally I’d like to have both fruits and veggies at each meal, I my priorities tend to be taking care of little ones so it’s not always possible.

And when all else fails [or your appetite and energy level tapers off], consider supplements. Your health care provider will likely recommend  daily continuing your prenatal vitamin if you are finding it hard to eat a nutritious diet once baby arrives. And that’s OK. I found myself living off of popsicles and eggs because nothing else sounded good. Just remember, by putting your diet first you’ll ultimately be nourishing your baby well into their earlier years. So here’s to healthy happy babies, and happy full mommas!

 

ABOUT Mom to Mom Nutrition:

Katie Serbinski is Mom of two boys under two and a Registered Dietitian from Detroit, Michigan. She’s the founder of Mom to Mom Nutrition, a healthy food and lifestyle blog where she share her “me time” with other health-minded parents. On her blog you’ll find simple, family-friendly recipes, tips for new moms, and realistic nutrition advice. Through Mom to Mom Nutrition, Katie shows her readers that raising a healthy family is achievable, even when you have a toddler throwing food across your kitchen table and a baby wanting to nurse around the clock. You can find Katie at her blog with the links above and on Facebook at Mom to Mom Nutrition

You May Also Like:

Creating a Newborn’s Minimalist Wardrobe

Tips to Help Your Little Sleep at Nap Time

How to Naturally Boost Your Breastmilk Supply