So, you’re a new mom! If you’ve chosen to breastfeed for any length of time, you know that your nutritional needs are important but you may not know what or how you need to be eating. In this article, we’ll explore the importance of healthy eating for breastfeeding moms, provide practical tips for incorporating nutritious foods into your diet, and suggest convenient options for busy new moms: 

Why does nutrition matter for breastfeeding? 

Breastfeeding requires additional calories to support milk production, making it very important for moms to prioritize nutrient-dense foods. A well-balanced diet not only provides the energy needed for breastfeeding but also ensures that both you and your brand-new bundle of joy receive essential vitamins, minerals, and nutrients for optimal health.

Tips for choosing healthful foods: 

• Focus on nutrient-dense foods: Choose whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats to provide a wide range of nutrients without excess calories.
• Stay hydrated: Drink plenty of water throughout the day to maintain milk production and prevent dehydration. Aim for at least eight glasses of water daily, and consider keeping a water bottle nearby for easy access. Yes, this is a perfect excuse to get a brand new Stanley cup 🙂 
• Eat regularly: Aim for three meals and two to three snacks per day to maintain energy levels and prevent dips in blood sugar. Opt for small, frequent meals to keep hunger at bay.
• Include a form of protein with every meal: Protein-rich foods such as poultry, fish, eggs, beans, and tofu are essential for muscle repair and growth, making them crucial for postpartum recovery.
• Take prenatal vitamins: Many women stop taking their prenatal once baby arrives, but it’s important to keep going! Continue taking prenatal vitamins or supplements recommended by your healthcare provider to fill any nutritional gaps and support your own health.

Easy food ideas for new mamas: Focus on foods that are easy to grab and eat, and ones that you can prepare or ask a friend or family member to help you prep for easy access. 

Greek yogurt with fruit
Hummus with veggie sticks
Whole grain crackers with cheese slices
Apples or carrot stick with peanut butter
Smoothies packed with leafy greens
Oatmeal topped with nuts and seeds
Sandwiches or wraps
Hydrating foods like cucumber or watermelon

As a breastfeeding mom, prioritizing your own nutritional needs is a key point for both your own wellbeing and the health of your baby. By focusing on nutrient-dense foods, staying hydrated, and incorporating convenient and healthy options into your diet, you can ensure you’re meeting your caloric needs while providing optimal nutrition for your little one. Remember to listen to your body, seek support from healthcare professionals if needed, and enjoy this special bonding time with your baby!