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A Blog for Families by Delta Children

Wondering what the best foods to eat while nursing your baby are? We've pulled together a mini meal plan for the healthy breastfeeding mama.

Mom nursing babyHealthy Breastfeeding Diet Plan

If you’re a breastfeeding Mama, your body is still what is feeding your baby. This means that everything you consume has to be taken into consideration. To make sure both you and your little one are getting enough nutrients, try sticking to a high protein, high carb diet full of leafy greens and omega-3s to fuel both your new mom life and your baby’s development. We’ve put together a simple meal plan to keep you healthily nourished while Breastfeeding. 

Breakfast

The most important meal of the day is even more important while breastfeeding. Be sure not to skip breakfast for just a cup of caffeine in the morning. Opt for something with both protein and carbs to get your day going, especially if you’re coming off of another sleepless night with your newborn. Try these simple suggestions:

Greek Yogurt with Granola, Almonds, and Berries

  • Add walnuts or chia seeds to increase your omega-3s
  • Add a glass of orange juice to make sure you’re getting your Folic Acids

Peanut Butter Toast Topped with Banana Slices

  • Use a whole grain or multi-grain toast for high fiber content and healthy carbs that will keep you fueled all morning
  • Peanut Butter is high in protein (7g per 2 Tbsps) so don’t spread it too thin 

Spinach, Tomato & Cheese Omelet

  • Buy omega-3 enriched eggs to guarantee you’re getting the nutrients you need
  • Adding veggies to every meal is an easy way to get folic acids, healthy carbs, and concentrated protein

Lunch

Whether you’ve gone back to work or are still home with baby, don’t let a busy day take precedent over a big healthy lunch. To ensure your body has the proper nutrients for breastfeeding, you should be eating protein at every meal. And that doesn’t have to be complicated! Check out these yummy lunch ideas:

Caesar Salad with Chicken or Salmon

  • Use a leafy green or kale mix as a base for your salad to get more nutrients than plain romaine
  • For a vegetarian option, top with hard boiled eggs and walnuts

Pasta Salad with Veggies and Cheese

  • Use a whole grain pasta if you’re looking for a healthier option
  • Dress with a light vinaigrette and add chopped broccoli, tomato, zucchini, squash, spinach and more for nutrient filled flavor 

Chicken Noodle Soup

  • This ultimate comfort food is perfect for new moms
  • Load with extra veggies and beans for maximum nutrients 

Dinner

Reward your long day with a delicious healthy dinner that will prepare your body for a new day tomorrow. Here are some simple, yet nutritious meals to try for dinner: 

Turkey or Veggie Chili

  • Beans are great because they are both high in fiber and high in protein
  • Eat using tortilla chips to make this the perfect one handed meal for a busy Mom

Almond Crusted Salmon

  • Salmon is not only great for you, but usually cooks in under 20 minutes and is easy to make
  • Add veggies on the side to make sure you’re getting those folic acids

Roasted Chicken and Sautéed Spinach

  • If you’re not too keen on spinach, try sautéing it with garlic and olive oil to give it a whole new flavor
  • Drink a glass of milk with dinner like when you were a kid to replenish your calcium  

Dessert

Being a breastfeeding mom, is hard work. Maintaining a healthy diet for both you and baby doesn’t mean avoiding sugars; just remember to keep everything in moderation. Treat yourself to something sweet for dessert: 

Fresh berries with whipped cream or ice cream

  • Sprinkle with sugar for a syrupy taste
  • You can feel good getting your fiber even as you satisfy your sweet tooth

A Glass of Wine

  • We’re not saying go crazy, but you’re no longer pregnant and are once again free to sip on a glass of chardonnay
  • As long as you don’t pump or breastfeed right after drinking, your breast milk will be alcohol free around the same time the rest of your body is

Lactation Cookies

  • These cookies are said to boost your milk supply and taste delicious
  • Find a recipe that sounds good to you or order them online

While you focus on your breastfeeding diet, always remember it’s just as important to feed you as it is to feed your new baby. Always ask your doctor if you are concerned about certain foods, and pay attention to how your child is reacting. Feel free to comment your favorite breastfeeding foods below or tell us if you’ve tried any of our suggestions!

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