5 Tips for Nutrient-Rich Breastmilk

5 Tips for Nutritionally-Rich Breastmilk

How to eat, for your baby.

By Wendy Vargas, IDA Intern

There are many myths breastfeeding mothers hear about producing healthy and substantial amounts of breastmilk. It may lead mothers to think that their own breastmilk isn’t nutritious enough for their baby. I’m here to tell you not to worry because, if you, as the mother, are well nourished, your breastmilk will most likely be nutritious enough for your baby. In reality, the ideal diet for a breastfeeding mom is nothing more than the ideal healthy diet for any human. However, I know it may be difficult to include all of the parts of a healthy diet into a meal. For this reason, I have created a list of the top 5 healthy tips that a breastfeeding mother should follow and also a few highly nutritious recipes.

5 healthy tips:

1. Eat protein rich foods

This may include meat, eggs, dairy, poultry, lentils, beans, nuts, and seeds. It may also include seafood that is low in mercury.

2. Extra calories

You may be trying to get your “old” body back and eating extra calories may not be something you want to hear. However, it’s important to take in about 500 calories extra, which most women will already consume when eating on demand. There’s no need to count calories and it is highly unhealthy to restrict yourself from eating if you’re hungry.

3. Eat colorful vegetables and fruits

This may include leafy greens, celery, carrots, strawberries, bananas, and really any of your favorite fruits and vegetables. Make sure to wash fruits and vegetables to remove any pesticide residue. Also, avocado and coconut oil are foods that are high in fat, which may aid in producing substantial amounts of breast milk.

4. Eat Whole grains

Such as, wheat bread, pasta, rice, cereal and oatmeal.

5. Remember to drink water when thirsty!

80-100 ounces of water a day is ideal.

There are many delicious and healthy recipes online. Click below!

There are also very delicious and energy-boosting snack ideas on this website: https://www.babble.com/best-recipes/one-handed-recipes-for-nursing-moms/

Remember, always talk to your healthcare provider if you have any concerns about your diet.

Resources:

http://www.chop.edu/pages/diet-breastfeeding-mothers

http://www.llli.org/nb/nbmarapr04p44.html

https://kellymom.com/nutrition/mothers-diet/mom-calories-fluids/

CLICK BELOW FOR RECIPES!

By | 2018-02-03T04:32:44+00:00 February 3rd, 2018|Uncategorized|0 Comments