Nursing any newborn is not only about giving that new baby the best nutrients, but also about making sure that breastfeeding moms put their own nutrition first. Here are some tips and snack ideas to help with milk production and stay healthy while feeding your baby.
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When you are a nursing mom, your caloric intake actually increases in order to support milk production. This can be hard to wrap your head around, especially when you might be wanting to shed some of the baby weight, but it's important not to deprive you and your baby of necessary food energy during breastfeeding. Remember that you can even watch what you eat and lose weight while still eating the necessary calories. The recommended daily calorie intake for nursing women is about 330 calories (or roughly 1/4) more than what they consumed before pregnancy. Consult a doctor before you start a particular diet and ask for help if you need advice.
Here are some tips to help you and your baby receive the best nutrition during breastfeeding;
- Keep snacks in your baby's room so you can eat all day without the inconvenience.
- Stock your pantry full of healthy, easy-to-eat, and prepared foods (keep quick smoothie ingredients on hand).
- Don't skip meals and make breakfast a priority to start the day.
- Make healthy dinners in big batches to freeze.
- Prepare double the quantity at dinners so you can have left overs.
- Stay hydrated throughout breastfeeding, keep a bottle of water with you at all times.
- Use a slow cooker so that you can go about your hectic day, knowing that dinner is already being cooked!
- Ask Dad to help with meals- he might like to pitch in and help with cooking and baby duties!
- Eat calcium-rich foods such as dairy products, canned fish (salmon or mackerel are the best bets), whole grains and whole grain flours, leafy vegetables, almonds or other nuts, and dried fruit such as dried figs.
- Be sure to have protein packed meals if you are eating a vegetarian or vegan diet.
- Enjoy your food as you like it- no need to skip spices for baby. Babies enjoy flavours that come through milk, just watch for any allergic reactions.
Recipes and Snack Ideas for Nursing Moms;
Try making a snack that helps aid in milk production. We love this lactation cookie recipe.
- sprinkle it on your yogurt, cereal or oatmeal in the morning and top with fresh fruit
- add a scoop to your smoothies or juices
- bake with it (replacing the equivalent in flour or wheat germ)
- add it to a warm beverage
- Here are other tips for using Now for Mothers Healing Mix from SproutRight.
