What foods to eat to increase milk supply?
What you eat while breastfeeding matters for you and your baby. Including these 4 superfoods will increase your energy, increase milk supply & help support natural weightloss.
4 Foods to increase supply
Breastfeeding is a lot of work. It is more work when we do not fuel our bodies properly. Focusing on the right foods for our bodies gives us energy to be MOM, supplies the needs of our baby through our breastmilk & allows us to feel confident in our bodies after baby. If you remember anything from this post remember this: EAT WHOLE FOODS!
1.Protein
Protien is your first breastfeeding superfood. Adequete protein intake will fuel your muscles & give you energy to get through your day. Eating enough also ensures that you taking in B12 & B6 vitamins that become drastically depleated in a mothers body after the birth of her baby. Examples include:
- Grassfed Beef
- Turkey
- Chicken
- Shrimp
- Salmon/Haddock/Cod
- Tunafish
- Eggs
- Tofu
- Endamme
- Protien Powder is handy for smoothies! (Orgain is a clean/conscious choice)
- Legumes
- Dairy (Cheese/Yogurt/Cottage Cheese/Ricotta)
2. Healthy Fats
Healthy Fats nourish your hormones while protecting your vital organs. Do not shy away from healthy fats, all in moderation! Healthy fats are so essential as a breatfeeding superfood. Examples include:
- Avocado
- Nuts
- Salmon
- Coconut
- Full Fat Dairy
- Bacon
- Grassfed Beef-that is higher in fats (Steak etc)
- Olive Oil
- Oilves
3.Carbohydrates
Carbohydrates help regulate your insulin, keep your thyroid & hormones balanced, & provide you with energy. Many posptartum moms are told to reduce carbs in order to lose the baby weight. This is false; carbs are SO important as a breastfeeding superfood & it is important to eat complex sources of them. Examples include:
- Sweet Potato
- Rice
- Oatmeal
- Whole grain bread
- Whole grain Pasta
- Legumes
- White Potato
- Fruits & Veggies-think all the colors of the rainbow!
- Apricots & Dates very good milk producing foods
4.Water
Water is a very overlooked Superfood for breastfeeding. Liquid in vs Liquid out. Being sure to drink at leat 8-10zo of water each time you nurse or pump is ideal to kepping yourself hydrated & that liquid gold flowing.
Some ideas ti keep your water interesting:
- Add Fresh Fruit
- Squeeze Lemon or Lime
- Sprinkle some Himalayan salt
- Half water/Half Sletzer water
- Preworkout/B vitamin drink
In Conclusion
Focusing on these 4 breastfeeding superfoods will give you energy, fuel your baby & give you the confidence to feel your best in the new role of MOM. Focus on whole food sources, think if it came from the ground or has a mother.
Cheering for you!
XO
Kaitlin
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