Quinoa with carrots and red pepper

Is it very important for a breastfeeding mama to be well nourished! This will help maintain an adequate milk supply and can boost energy levels as well. The Womanly Art of Breastfeeding (an incredible breastfeeding resource you definitely want to check out!) gives the following basic recommendations around nourishing the nursing mama. This info is especially helpful during the first few weeks while breastfeeding is established:

1. Healthy Foods – Your milk is affected by the foods you eat; so in essence the healthier your diet it, the healthier baby’s diet is! Eat as many whole foods as possible including grains, fruits, and veggies! Stay away from nutrionally-void, processed foods as much as possible.

2. High Calorie Foods – Making milk is hard work and your body needs extra calories to do this amazing job! Although this doesn’t mean it’s okay to consume a bunch of junk food! Remember the emphasis is on HEALTHY high calorie foods. Some examples include nuts or nut butters, oils, avocados, whole-fat dairy products, etc.

3. One-Handed Foods – I can remember asking my hubby to feed me while I nursed my newborn on more than one occasion. I would suddenly get incredibly hungry and want food in my mouth pronto! One-handed snacks are perfect for nursing mamas, as typically at least one hand is occupied by baby. Itty-bitty newborns can require a lot of hands-on assistance getting and staying latched, so foods that are easy to nibble on without utensils are best for nursing mamas. This can include sandwiches/wraps, trail mix, cheese sticks, pita and hummus, celery sticks and almond butter, or smoothies.

4. Sturdy – Foods that have a long shelf life, are easy to store and prepare are the best options for mamas of new nurslings. Foods that can be frozen and reheated are a great choice too. Casseroles and crock pot meals are a new mom’s best friend for dinner. If you are able to stock your freezer full of meals before baby arrives, you will greatly appreciate your effort once babe is in arms.

A little thought and preparation of how to keep yourself well-nourished while you are nourishing your baby goes a long way! 🙂

-Sarah