Foods I eat for milk production!!!โคต๏ธ๐ผ
In case any of you didnโt know, breastfeeding takes A LOT of energy from your body.
The amount of metabolic energy required to breastfeed your baby each day is equivalent to the energy needed to walk seven miles! It takes about 500 calories every day for milk production.
That being said, in order to keep your milk supply up, you need to make sure youโre eating lots of healthy fats and calories daily.
First, I eat a spoonful of coconut oil after brushing my teeth. I swish it around for 5-10 minutes while I prepare my breakfast because itโs really good for your teeth/mouth health. Coconut oil also contains the same fatty acids (MCFA) as breast milk, so itโs really good to include it in your diet.
I make sure I start the day with water and coconut water (and continued throughout the day). Never start the day with caffeine. Always make sure water and something to eat comes before caffeine to take the best care of your metabolism.
My first meal of the day is usually pretty hearty. I make 2-3 eggs, two pieces of toast, and greek yogurt with fruit, cacao nibs, nuts, and honey. This meal provides me with healthy fats, antioxidants, vitamins, probiotics, and grains!
After breakfast, I make my coffee or tea (only one cup to avoid too much caffeine in my breast milk).
Unless Iโm really hungry or my bf brings home lunch on his break, Iโll usually just snack throughout the day until dinner while I do what I need to do around the house. Some examples of snacks Iโll eat include tuna and crackers, cheese and crackers, Nutrigrain bars, protein shakes, and fruit.
For dinner Iโll always make some type of fish or meat with a carb and a veggie. Salmon is a great choice because it has omega-3 fatty acids which are crucial fats for milk production. Steak or chicken is also good for protein. Carbs include rice, potatoes, and bread. Iโll usually make green beans or broccoli as a side to get my veggies in as well.
Oats are also essential for milk production, so I try to get them in where I can. I made home made oatmeal raisin cookies that I snack on throughout the days. You can also make overnight oats or oatmeal, and even blend them into a smoothie!
Moral of the storyโฆ get your omegas in anywhere you can! Nuts, coconut oil, salmon, eggs! ๐ณ๐ฅ๐ฅ๐ฅฅ
Nourishing your body while breastfeeding is so important, and I've found that focusing on certain foods can really make a difference in my milk supply and energy levels. Beyond just what I eat, the quality of those foods can be a game-changer. For example, when it comes to coconut oil, I've learned that selecting the right kind is key. I always opt for organic, unrefined, and cold-pressed virgin coconut oil, like the Simply Nature brand I've seen. This type retains more of its beneficial nutrients and those amazing medium-chain fatty acids (MCFAs) that are so similar to what's found in breast milk. Itโs not just about adding calories, but adding highly beneficial fats that can support both your milk composition and your own energy levels. Incorporating a spoonful into my morning routine or even using it in cooking helps ensure I'm getting these good fats. Beyond coconut oil, let's talk about other power foods. Oats are a classic for a reason! They're not just for cookies, although my homemade oatmeal raisin cookies are a delicious way to get them in. I also love making overnight oats with berries and chia seeds for a quick, grab-and-go breakfast, or even blending a spoonful of rolled oats into my morning smoothie for an extra boost. They're fantastic for sustained energy and are known to support lactation. Hydration is another non-negotiable! I always keep a water bottle handy, but sometimes plain water gets boring. Adding a squeeze of lemon or cucumber can make it more appealing. Coconut water, like Grace 100% Pure Coconut Water, is also fantastic for electrolytes, especially on those extra thirsty days. Staying well-hydrated is crucial for milk production. Don't forget about those omega-3s! Salmon is a superstar, but if fresh fish isn't always on the menu, you can easily add omega-3 rich foods to your diet. Chia seeds, flaxseeds, and walnuts are great plant-based options you can sprinkle into yogurt, salads, or smoothies. I also love snacking on a handful of Terrafina Omega-3 Booster Trail Mix. Eggs are another easy win for protein and healthy fats, and I try to include them almost daily. Making sure you get a rainbow of fruits and vegetables every day provides essential vitamins and antioxidants. Think leafy greens, colorful berries, and bright citrus. They contribute to your overall health, which in turn supports your milk supply. Eating frequently throughout the day is also super important. Instead of three huge meals, I find that smaller, nutrient-dense meals and snacks every few hours keep my energy up and my body producing milk efficiently. Think crunchy almonds (like those Terrafina Natural Raw Almonds I always have on hand!), a handful of trail mix, or some Greek yogurt with fruit. Listening to your bodyโs hunger cues is crucial. If youโre feeling depleted, itโs probably a sign you need more fuel! Remember, every mom's journey is unique, but focusing on a diet rich in whole foods, healthy fats, staying well-hydrated, and enjoying a variety of nutrient-dense options can make a huge difference in supporting your breastfeeding goals. Itโs about nourishing yourself so you can nourish your little one.
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