I’ve been so lucky to be able to breastfeed my three boys. Don’t get me wrong, they’ve had formula too, so I’m a huge supporter of #FedIsBest. However, breastfeeding is something that is important to me. While breastfeeding my three kids I’ve learned a ton about how to eat properly to maintain a large milk supply.
For me personally, I’ve never been able to lose all of the weight I’ve gained during my pregnancy and also maintain an adequate milk supply. So, I focus on feeding my baby first, then later I focus on losing the pregnancy weight.
Healthy Breastfeeding Diet Tips
In order to boost my breastmilk supply here are some tips I’ve gathered over my breastfeeding journey:
WATER – staying hydrated is essential to making breastmilk. You should always drink to thirst while breastfeeding. A loose guideline would be able 64 ounces of water per day, but your thirst is a great gauge for how much water you require.
CALORIES – Breastfeeding moms may require about 500 extra calories per day for proper breastfeeding nutrition, according to the Mayo Clinic. For your extra calories be sure to choose nutrient rich food options such as fruit, veggies, whole grains, or yogurt.
PROTEIN – According to TheBump breastfeeding moms need about 15 extra grams of protein per day for proper breastfeeding nutrition. Some great sources of protein include: lentils, peanut butter, eggs, milk/yogurt. I love stashing Dannon® Light & Fit® Nonfat Yogurt Drinks in my fridge for an easy way to get 9 grams of protein, 90 calories, 0 added sugar (and 0% fat) in my diet. This is a perfect way for me to squeeze in a delicious snack as a busy mom of three little boys that’s always on-the-go! (Take $1 off of your next purchase of a Dannon® Light & Fit® Nonfat Yogurt Drinks 4-pack, available at Walmart, with this ibotta offer.)
PRENATALS – Continuing to take your prenatal vitamins while breastfeeding is essential to making sure your baby receives the vitamins he or she needs for proper development.
CARBOHYDRATES – Now isn’t the time to go low-carb. As I mentioned earlier, I’m generally not able to lose my pregnancy weight while I’m breastfeeding. My body usually responds to a low-carb diet for weight-loss, whereas I need carbs to produce enough milk to feed my baby. Carbohydrates are a fantastic source of energy so choose wisely (i.e. – complex carbs) when it comes to carbs.
MILK BOOSTERS – There are certain foods that are known to boost your milk supply such as oatmeal, brewer’s yeast, and even almonds. Adding these into your diet may also help you produce more milk.
These suggestions are simply suggestions, and the best way to know if you’re producing enough breastmilk while breastfeeding is if your baby is growing and thriving! 🙂