Many new moms question how breastfeeding will affect their diet. You apparently don’t need to make any big changes to what you drink or eat when you’re nursing, though there are a few major considerations to keep in mind: Eat a well balanced diet for your health Best food choices for nursing moms
One of the surprises of breast milk is that it can satisfy your baby’s nutritional needs even when you’re not eating ideally. (However, if your intake is too low in calories or relies on one food group at the omission of others, this could influence the quality and quantity of your milk.) Best food choices for nursing moms
Just because your baby won’t be crippled by your occasional dietary slips doesn’t mean that you won’t suffer. When you don’t get the required nutrients you need from your diet, your body moves on its reserves, which can ultimately become exhausted. Also, you need energy and stamina to meet the physical needs of caring for a new baby.
Many nursing moms feel extra hungry, which makes sense: Your body is working throughout the clock to make breast milk for your baby. Consuming small meals with healthy snacks in between – the way you may have taken during pregnancy is a good idea to keep your hunger in check and your power level high.
Below written is a list of 10 foods that you should be eating to boost your breast milk production.
This list of 10 foods is not meant to replace medical advice, if you have any concerns, contact your location consultant or a physician immediately. Best food choices for nursing moms
Best food choices for nursing moms
- Water – ok, so water is not basically a food, but it is an essential aspect of assuring you will have an enough milk supply. According to studies, 76% of Americans are chronically dehydrated. You do not need to drink a huge amount of water in a day, but you do need to be well hydrated. 8 glasses (64 ounces) of liquid a day is an absolute necessity. In the early phase of your nursing journey its a must to have a bottle of water next to where you are going to breastfeed. You might not be thirsty when you sit down, but it is not unusual to be confused by thirst after a few minutes. Best food choices for nursing moms
- Oatmeal – Oatmeal is excellent for building and sustaining your milk supply. Either you enjoy a lively bowl of hot oats in the morning or you dampen granola on your yogurt, make sure you are consuming some oats. You already know that oatmeal serves to lower cholesterol level and can help blood pressure regulation, but boosting your supply is another wonderful benefit of chowing down on oats.
- Cookies – Not just all the cookies, but individual lactation cookies. This recipe has been making the rounds for decades, and you can found it on the internet easily. Best food choices for nursing moms
- Garlic – You do not need to go overboard, but combining garlic to your foods not only combines another layer of deliciousness to your food but it also boosts your milk supply. Garlic has been used by breastfeeding mothers for ages to help boost their milk. A modern reward for moms who don’t like garlic: garlic pills are commercially accessible and are assumed to have no aftertaste. Best food choices for nursing moms
- Carrots – Get your Bugs Bunny mood on, Carrots are chock-full of beta-carotene, which just appears to be in extra need when you’re lactating. Carrots are a healthy reservoir of carbohydrates and will boost your potassium, also. Luncheon on carrots is also an excellent way to help you lose some of that unreasonable baby weight. Peel and slice a bag of carrots at a time and put them in your fridge for easy luncheon.
- Fennel – Whether you stew it, sauté it, or toss it raw into a salad, fennel is a herb that is widely considered to be a great galactagogue. If you especially dislike black licorice or anise, this herb is not for you. For those with an adventuresome palate, fennel is full of good phytoestrogens. Bonus for those with sick stomachs—fennel is also known to be incredible for aiding digestion and calming an upset belly.
- Nuts – Sometimes being a new mother can make you feel little nuts. Take a breather, grab some nuts, and enjoy as a snack that will help your stock. Cashews, macadamia nuts, and almonds are the most popular choices for giving your milk a boost—they’re also high in antioxidants and good fats. Read labels and always go for raw nuts when possible. Many commercially accessible nuts are gradually oiled and salted—opt for salt-free, or low sodium versions when possible. Best food choices for nursing moms
- Green Papaya – Yes, we’re talking about consuming unripe papaya… In Asia, green papaya is a popular galactagogue. If you have a favorite Thai or Indian restaurant, order Som Tam, a green papaya salad. If you’re not a fan of Thai food, try cooking or stir frying green papaya on high heat until tender. Green papaya is also accessible in tablet form. Best food choices for nursing moms
- Sesame Seeds – Sesame seed bagels are just delicious, and we’ve all had a burger with the sesame seed bun, but you need to get more than just a pinch of seeds to assist boost your milk. Tahini is a nice buttery paste made of sesame seeds that you can add in recipes and foods for a Middle Eastern flair. For individuals with a sweet tooth, halvah is a nice sesame seed snack—just don’t eat too many of it because it’s also packed with sugar. Sesame seeds are not only tasty but high in calcium to boot.
- Ginger – Do you still have candied ginger, ginger ale, and ginger pops left over from your days of sickness? They won’t be going to waste after all–ginger is another extensively used milk-boosting food. Most of the Asian and Indian recipes adds ginger to their dishes, so extend your menu and try cooking some Asian cuisine. If you’re not in a mood of cooking or in a rush, enjoy a few ginger snaps instead.