Guest Post
By Ali Macy, Director of Marketing & WAG Coach
Working Against Gravity
August is National Breastfeeding Month and in celebration and support, we’re sharing some of the best foods you can eat when breastfeeding to support your growing little one and your healing body.
Before we dive in, we want to remind you—yes you, mama—that a fed baby is a happy baby! People choose not to breastfeed for many reasons. And, sometimes our bodies make the choice for us. Although this post is going to primarily focus on breastfeeding, we understand and recognize that it isn’t the best solution for every mama and baby. Trust yourself, your body, and your little one to make the choice that is right for your family.
How Many Calories Do I Need While Breastfeeding?
The postpartum period is one of heightened metabolic demand. Not only is your body recovering from one of the greatest athletic events of your life, but you’re also producing life-sustaining milk for your baby.
Although exact recommendations are extremely individualized, studies have shown that anywhere from 500–600 extra calories per day is average. Some women may need fewer, and some women may need to eat above these levels to keep up their supply.
To get more specific recommendations, check out this article or learn more about getting a 1-on-1 nutrition coach to support your pregnancy and postpartum period.
Use the code MINT at checkout to get $50 off your first month with a WAG Pregnancy Nutrition Coach.
Do The Foods I Eat Impact Milk Composition?
Your intake of some nutrients—like choline, vitamin A, B vitmains, iodine, vitamin D, and selenium—directly affect the presence of those nutrients in your milk supply.
Other nutrients—like calcium, iron, copper, folate, and zinc—aren’t directly impacted by the intake of those vitamins and minerals. That being said, your body will pull these nutrients from your stores to insure there are adequate amounts in your milk. So, getting them in your diet is just as important.
The Best Foods to Eat While Breastfeeding
Breastfeeding superfoods are very similar to the foods that support a healthy pregnancy. Focus on options high in protein, complex carbohydrates, and healthy fats.
- Salmon: The healthy fats (DHA and EPA) found in salmon are great for your baby’s vision and brain development and your mood and inflammatory response.
- Eggs: Choline, B12, Vitamin A, Vitamin B2, and protein are all present in this breastfeeding superfood! The need for these nutrients increase while breastfeeding.
- Yogurt: Not only is yogurt great for your gut health and immunity, but it also provides protein, B12 and calcium. Vitamin B12 supports brain development and red blood cell production for your little one.
- Red Meat: protein, B vitamins, choline, and iron, anyone? Red meat is a great addition to your diet 2-3x per week. That being said, you can get many similar benefits from poultry if you’re not a red meat eater.
- Leafy Greens: Leafy greens include spinach, arugula, collards, kale, swisschard and more and influcde folate, calcium, and vitamin A!
- Brown Rice: Whole grains provide fiber and help you feel fuller than their white counterparts. Brown rice contains B vitamins (1,3,5, and 6), iron, magnesium and many other nutrients.
- Avocado: Full of healthy fats and fiber that benefit both you and baby, avocado is high in the nutrients that your body needs in excess while breastfeeding.
- Blueberries: Antioxidants, fiber (aka, fullness) and a sweet flavor profile? Say no more. Mix blueberries with yogurt, granola and top with some nut butter (#9) and you have a power-packed meal.
- Nuts and Nut Butter: Have you caught on to how important healthy fats are yet? Almonds, walnuts, peanuts and Brazil nuts are just a few of the many delicious options to choose from.
- Fermented Veggies: Kimchi, sauerkraut, pickles and other fermented options are great for your gut health and when your gut health and immunity are thriving, your little one will thrive, too!
People generally accept that how much you eat influences milk supply. But it’s important to remember that the foods you eat can impact the composition of your breastmilk. The options above are a great starting place if you’ve been wondering the best foods to eat while breastfeeding.
If you want more specifc recommendations based on your food preferences, hunger levels, and milk supply, work with an experienced coach who can help you navigate the constant ebbs and flows this season of life presents. Use the code MINT to grab $50 off your first month with a Working Against Gravity nutrition coach.
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