Let’s Chat…Diet & Nutrition

When you breastfeed your baby, you provide them with the best nutrients. But what foods will you need and how do diet and nutrition affect your baby?

What you should eat:

Healthy foods! Just like you should all be doing all the time. Easy right? Think whole grains, fresh fruits and veggies, and high protein foods like unprocessed meats and nuts and beans. Choose high-calorie options. You’re still eating for two! Breastfeeding burns 500-700 calories per day. Whole milk, cheeses, and yogurts make for easy high-calorie snacks, You can even have some cookies with your milk. Go ahead, you deserve it! 

What should you avoid:

Nothing! There is no need to avoid specific foods while nursing. The foods we eat may change the flavor of our milk and build a varied palate for your growing baby. Some people believe that you should avoid things like spicy foods or even green leafy vegetables but in general, the foods you eat are safe for your baby. If you notice that your baby is fussy don’t rush to point the finger at your diet. There are many possible reasons for a fussy baby such as gassiness from an oversupply, a fast let-down, or even just a need to be near you. If you have a strong familial history of food allergies, tread lightly with those foods. Dairy and dairy products are the most common cause of food allergens in your diet. If you are concerned that a particular food is affecting the behavior of your baby try eliminating that food from your diet for a period of time. 

Delegate:

If you have friends and family standing by ready to jump in and help when your bundle of joy arrives, let them prepare meals for you. Let your family and friends do the work for you while you do the work of nourishing your baby. 

Keep it simple:

Keep small healthy snacks at the ready. Granola or protein bars, trail mix, veggies and hummus, dried fruits, cheese and whole grain crackers, and tons of water!

Meal prep: 

At the end of pregnancy, lots of women experience “nesting”, the desire to prepare their home for a new baby. Take this burst of energy to prepare some freezer meals for after delivery.  When you come home in need of a quick and easy dinner, pull out a freezer meal and pop it in the crockpot. BAM! Dinner made with minimal work and clean up. 

Some of our favorite meal-planning sites are:  

Elysia from Haute & Healthy Living has great crockpot recipes that don’t require any pre-cooking!!

Another Mommy Blogger by Sierrah has freezer recipes, including breakfast options, to get through your first few weeks postpartum.

Your breast milk will contain all the nutrients that your baby needs to thrive. Eating a well-balanced diet high in protein and calories while remaining hydrated will ensure that you maintain good milk production and stay healthy. Plan ahead and delegate meal prep to all those eager helpers in your life!

What is your favorite make-ahead meal? Share with us in the comments below or on our Instagram post here.