Keeping yourself hydrated when breastfeeding or pumping is essential, and so is your nutritional intake. These are our top 5 nutrient-packed foods that you should definitely try to maximize (as long as you don't have allergies or dietary restrictions, of course!) when nursing or pumping breast milk:
- Oatmeal: Oatmeal is a food that is known to increase breast milk supply. It is also rich in iron (helps replenish blood loss after delivery) and high in fiber (keeps you full). Now, the only issue is finding a way to eat oatmeal with one hand, since the other hand is holding baby!
- Salmon: It's a great source of protein and omega-3 fatty acid, which helps support baby’s nervous system. DHA may also reduce the risk of post partum depression!
- Almonds: They are easy to eat one-handed, and provide Vitamin E, Vitamin B2, B3, and B1. They are also a rich source of minerals like Magnesium, Copper, Phosphorus, Calcium, Iron, and Zinc. Don't forget they also have the healthy fats that will keep you energized!
- Yogurt: High protein yogurt (Fage is a great one) is an excellent source of energy and also has the benefit of calcium. Look at the nutritional facts on the container to make sure it has high protein and is not just Greek "style," which often means it is thickened with thickening agents, but not much higher in protein.
- Spinach or any other dark leafy green: Tons of vitamins (great source of Vitamin A and C), minerals, and specifically high in calcium, which you need when pumping/breastfeeding.
Here's to happy and healthy eating!
The aLoo Team