10 Great Foods For Breastfeeding Mamas
There are a million rules, expectations and perspectives when it comes to nutrition before, during and after pregnancy. The concept of lactation nutrition seems to add even more pressure to the overwhelming decisions about what to eat. The truth is, eating fresh, wholesome foods and hydrating yourself regularly is the centre of a healthy mommy and a healthy baby. But if you are ready to give yourself an added boost, here is a list of the top ten foods for a breastfeeding mamas.
Salmon is a nutrient powerhouse. Like other fatty fish, salmon is loaded with DHA which is a fat that is crucial to your baby’s nervous system development. Low in mercury and high in flavour, salmon is a great way to get the energy you and your baby need during lactation. Try our recipes for Salmon Quiche and Salmon Burgers.
2. Whole Grains
Folic acid is just as important during lactation as is was during pregnancy. While you need 25 per cent less during this time of your life, it is a vital nutrient for your baby’s health. By eating folic acid rich-foods like whole grains and fortified pastas, you can offer your baby the best breast milk possible. Try So Fresh Mag’s recipe for Whole Grain Breakfast Loaf for your next brunch.
Two or more servings daily of fruit are recommended for anyone, but breastfeeding mommas can benefit even more from antioxidant-rich berries. They are sweet, delicious and a satisfying source of carbohydrates to keep you energized. Try our Berry Smoothie Recipe.
4. Brown Rice
Brown rice may seem like serious carb-loading during a time that you may be focusing on shedding the baby weight, however, healthy whole grain carbohydrates like brown rice can create the best quality milk for your baby and ensure gradual and sustainable weight loss. Try our recipe for Brown Rice Sweet Potato Burgers.
Simple foods are a necessity when you are juggling an infant. Eggs are a fantastic source of protein that take just minutes to cook. Add scrambled, hard boiled or poached eggs for a great source of protein at any meal. Try our fast and easy Tortilla Quiche recipe for your daily dose of eggy goodness.
6. Leafy greens
Kale, chard, spinach and broccoli are just a few of the wonderful greens offering you and your baby plenty of vitamin A, C and iron. These greens are also an amazing non-dairy source of calcium and a low-calorie snacking solution. Try the So Fresh Slow Roasted Roasted Broccoli to meet your green needs.
Citrus fruits are excellent foods to consume during lactation. Breast feeding moms require more vitamin C than pregnant women so snacking on citrus and adding it to salad dressings, vegetables and your fish dinner can help you to better provide for your body and your baby. Try our Spicy Green Citrus Smoothie.
Legumes, especially dark coloured beans, are high in iron, protein and nutrients that help with muscle and brain development for both you and baby. Increase your dose of beans by trying our Vegan Chilli recipe or this amazing Channa Masala.
9. Chia Seeds
Chia seeds are a well known super food and it is no wonder. They are chock full of vital fatty acids, protein, calcium, fibre and antioxidants. These amazing nutrients help to develop your baby’s brain and improve lactation. Plus, chia seeds can help you to flush out toxins, improve digestion and repair damaged cells after labour. Get your dose with this seed- and nut-filled smoothie.
Oats are amazing for the maintenance and development of milk supply. Used regularly to lower cholesterol and blood pressure, this underestimated pantry gem is high in iron, magnesium and potassium to increase the mineral density in your milk. Try these delicious Sunflower Granola Bars or Strawberry & Oats Smoothie Bowl .