She Strengthens

The Ultimate Guide to Nourishing Yourself and Your Baby While Breastfeeding

As a registered dietitian and new mom, I’ve learned that breastfeeding is a marathon, not a sprint. Producing milk for my little one requires a significant amount of calories and nutrients, making it essential to fuel my body correctly. While it’s easy to get caught up in the idea of losing weight while breastfeeding, my focus is on providing the best possible nutrition for my baby and myself.

Building Blocks of a Breastfeeding Diet

A healthy diet for breastfeeding is all about balance and variety. Here are the essential categories to focus on:

• Protein: Lactating women need more protein than ever, with some studies suggesting up to 1.9 grams per kilogram of body weight. Include protein-rich foods like chicken, turkey, lamb, lean beef, organ meats, salmon, tuna, trout, eggs, Greek yogurt, tofu, beans, and legumes in your diet.
• Healthy Fats: With increased calorie needs, healthy fats are crucial. Reach for olive oil, avocados, full-fat yogurt, fatty fish, nuts, and seeds to add calories and satiation.
• Fruits and Vegetables: Aim for a colorful plate with antioxidant-rich veggies like carrots, brussels sprouts, broccoli, zucchini, and bell peppers, and fruits like berries, apples, melons, grapes, and citrus.
• Grains: Whole grains like oats, barley, whole wheat breads and pastas, brown rice, buckwheat, and others provide fiber and nutrients.
• Drinks: Stay hydrated with plenty of water, and include other drinks like juice, decaf tea, and coffee in moderation. Be mindful of caffeine intake, as excessive consumption can affect your baby.

My Personal Menu Plan

As a busy mom, my diet needs to be convenient, nourishing, and delicious. Here are some of my favorite recipes and snacks:

• 5:30 a.m. Pre-Breakfast Snack: Apple pie vegan protein granola cups with espresso and almond milk
• 7:30 a.m. Breakfast: Banana and coffee overnight oats with unsweetened vanilla almond milk
• 10:00 a.m. Mid-Morning Snack: KIND Protein Crunchy Peanut Butter bar with espresso and almond milk
• 12:30 p.m. Lunch: Bagged kale salad with berries, almonds, feta, balsamic vinaigrette, and grilled chicken breast
• 3:30 p.m. Mid-Afternoon Snack: Cottage cheese with blueberries and powdered peanut butter, paired with Mother’s Milk tea
• 6:30 p.m. Dinner: Cabbage roll enchiladas with steamed green beans and quinoa, accompanied by a glass of dry California chardonnay
• 7:30 p.m. Bedtime Snack: Halo Top Peaches & Cream ice cream
• 1:30 a.m. Midnight Snack: Quaker Crispy Minis Rice Chips with sparkling water

Supplements and Self-Care

In addition to a balanced diet, I prioritize supplements and self-care to support my breastfeeding journey. I take MegaFood Baby & Me 2 prenatal supplement to ensure I’m getting all the necessary nutrients for myself and my baby.

Takeaway

Breastfeeding is a significant undertaking, but with the right nutrition and self-care, you can thrive and provide the best possible start for your baby. Remember to listen to your body, fuel it well, and prioritize your overall health and well-being.