Warming, Grounding, and Hydrating foods to best fuel you and baby.
For some, breast-feeding comes easily; and for others, it’s the most challenging part of the pregnancy/postpartum experience. For me, it was the hardest thing I’ve ever done. From the excruciating pain during the early weeks, to the constant obsession with supply, it was an exhausting and emotional feat, albeit one of the most miraculous things our body is capable of. Breastfeeding requires you to be on top of your nutrient intake. It can deplete you, as your body’s primary purpose is to nourish that baby. Focusing on whole nourishing foods that replenish your iron, vitamin A and C levels and Omega-3s is important for you and baby.
- CRUCIFEROUS VEGETABLES: If it is hard for you to digest, it will be hard for the baby to digest, causing gas and discomfort. Limiting broccoli, Brussels sprouts cauliflower, kale and cabbage
- HIGH MERCURY FISH: The higher on the food chain, the higher in mercury. Avoid swordfish, seabass, grouper and yellowfin tuna.
- DAIRY: Dairy is the most common cause of baby’s gas and discomfort. Eliminating dairy products may help.
- CITRUS: Acid in citrus may cause baby’s upset tummy. Limiting citrus and sticking to other Vitamin C rich foods is helpful.
- GLUTEN: Similar to dairy, gluten can be a major cause of upset tummies and fussiness.
- CAFFEINE: As a new sleep deprived mom, that cup of coffee is usually very much needed. In moderation, coffee is fine at 1-2 cups a day, or up to 300mg per day. More than that and it can transfer to the baby through your breastmilk and act as a stimulant.
- ARTIFICIAL SWEETENERS: Synthetic sweeteners can cause digestive issues for mom and baby. Stick with natural sweeteners, raw unfiltered honey (bonus: helps strengthen immunity of baby and prevent environmental allergies) and maple syrup
- OATS: Breastfeeding and childbirth decreases your iron levels. Iron rich foods, especially oats, have been shown to increase milk production
- Simple Oatmeal Recipe
- 1/2 cup raw oats
- 1 cup non-dairy milk
- Bring to a gentle boil and simmer on low for 5 minutes
- Top with ground cinnamon, almond butter, banana, pumpkin seeds, almonds, chia, hemp, and/or flax seeds
- Simple Oatmeal Recipe
- OMEGA-3 RICH FOODS: Ensuring your omega-3 intake is high ensures that your baby’s intake of DHA (the most important fatty acid for growth and development) is adequate.
- Wild salmon
- Sprouted or raw pumpkin seeds, almonds, cashews, pistachios, walnuts, hemp seeds, chia seeds, flax seeds
- HEALTHY FATS
- OLIVE OIL, WALNUT OIL, AVOCADO OIL
- NUTS AND SEEDS: ALMONDS, CASHEWS, PUMPKIN SEEDS, WALNUTS, PISTACHIOS, HEMOP, CHIA, FLAX
- PHYTOESTROGEN RICH FOODS (lactogenic foods that increase milk supply):
- WHOLE ORGANIC NON GMO SOYBEANS
- , VITAMIN AND ANTIOXIDANT RICH FOODS TO HELP DECREASE INFLAMMATION
- DARK LEAFY GREENS: “BABY” GREENS ARE EASIER FOR YOU AND BABY TO DIGEST, SPINACH, BABY KALE, BABY MIXED GREENS, ARUGULA
- HYDRATING VEGETABLES: BELL PEPPERS, CUCUMBER, CARROTS, SWEET POTATOES
- DARK BERRIES: BLUEBERRIES, STRAWBERRIES, RASPBERRIES, APPLES
- VITAMIN C RICH FRUITS: PINEAPPLE, MANGO