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What to Eat When Breastfeeding
Nursing moms need all the vitamins, minerals, and nutrients they can get whether they come from the bottle or from the food they have to eat. That’s because breastfeeding takes a lot of energy from nursing mothers. Remember, breastfeeding is like having a workout because you burn approximately 500 calories a day (or 2100 kilojoules).
Breastfeeding also leaves you hungry. And thirsty. And tired. These can be addressed by proper diet and by eating the right foods that not only boost breast milk but also give you more energy. Here are some of the things to eat while breastfeeding:
Fish. Fish is rich in protein and low in saturated fat. It’s got lots of nutrients too that can’t be found in other foods like iodine, vitamin D, and DHA—an omega-3 fatty acid. Nutrients like DHA are vital to the development of your baby’s brain, eyes, and nervous system.
Chicken. Chicken is rich in breastfeeding-friendly nutrients. It’s got lots of vitamin B12 that promote the development of a healthy nervous system in babies.
Fruits. Fruits are rich in nutrients and may help relieve constipation which some mothers experience after giving birth. Here are some fruits you may want to consider: apricots, cantaloupes, bananas, honeydew melon, mangoes, oranges, and red or pink grapefruit. These fruits are rich in potassium and are ideal for replenishment as potassium is secreted with breast milk.
Vegetables. Aside from being rich in vitamins, vegetables are also rich in antioxidants. Eating enough vegetables will help your body replace the nutrients it needs to produce breast milk. For potassium-rich greens that also have vitamin A, you might want to add the following: kale, carrots, spinach, sweet potatoes, tomatoes, and pumpkin.
Nuts & Seeds. Get the protein you need from almonds, walnuts, and other nuts. Most nuts are rich in protein, low in saturated fats, and do not contain cholesterol. Chia seeds and hemp seeds are rich in calcium. Sesame seeds have high calcium content and copper which support red blood cell development.
Milky Mothers is proud to say that all our lactation cookies are formulated to support breastfeeding mothers. They are created in a high-grade food production facility that’s been manufacturing food for over more than 40 years in Victoria, Australia.