As a breastfeeding mom, nourishing your body with the right foods is essential not only for your own well-being but also for providing optimal nutrition for your little one. Here are some tips to help you fuel your breastfeeding journey with good nutrition:
🍋Stay Hydrated: Drink plenty of water throughout the day to support milk production and stay hydrated. Aim for at least eight glasses of water daily, and consider keeping a water bottle handy for easy access. Consider having a hot/warm lemon water mug first thing in the morning to jumpstart your daily hydration, energy and vitamin C intake.
🍋Eat a Balanced Diet: Focus on consuming a variety of nutrient-rich foods to meet your increased energy needs. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals to provide essential vitamins and minerals for both you and your baby.
🍋Prioritize Protein: Protein is crucial for supporting tissue repair and growth, both for you and your baby. Include sources of lean protein such as poultry, fish, beans, lentils, tofu, and nuts in your diet to help maintain muscle mass and promote healthy development.
🍋Include Healthy Fats: Omega-3 fatty acids are important for brain development in infants and can also benefit breastfeeding moms. Incorporate sources of healthy fats such as salmon, avocado, nuts, seeds, and olive oil into your meals to support both you and your baby's health.
🍋Limit Caffeine and Alcohol: While it's okay to enjoy caffeine and alcohol in moderation, it's important to consume them in limited amounts while breastfeeding. Excessive caffeine intake can affect your baby's sleep patterns, and alcohol can pass into breast milk. (for any alcohol consumption make plans to pump and dump)
🍋Listen to Your Body: Pay attention to your hunger and fullness cues, and eat when you're hungry. Aim for small, frequent meals and snacks throughout the day to maintain energy levels and prevent dips in blood sugar. Breastfeeding moms generally need approximately 340-400 more calories per day that before pregnancy due to the extra energy and nutrition to produce milk.
By prioritizing good nutrition and making healthy food choices, you can support your breastfeeding journey and promote the health and well-being of both you and your baby. Remember to listen to your body's cues and make adjustments as needed to ensure you're getting the nourishment you need during this special time.
Give this delish recipe a try for increasing your protein:
#BreastfeedingMom #NutritionTips #HealthyEating #PostpartumWellness #LearnWithLynne #LearnWithLynneDoula
Postpartum recovery calls for nourishment, and what better way to celebrate the season than with holiday-inspired lactation cookies? 🍪🎄
These cookies are packed with:
✨ Oats for milk production
✨ Flaxseed and brewer’s yeast for postpartum health
✨ A touch of festive spice for the holiday spirit!
Try this easy recipe to support your milk supply during the holidays:
Dry Ingredients:
3 ¾ cup almond flour (I like the Bob’s Red Mill Brand best)
¾ cup sesame seeds + ½ cup for rolling (you can use white hulled or toasted)
1 tsp for cardamom (use pre-ground or grind your own in a dedicated mill)
½ tsp salt
(1/4 tsp of cinnamon for a nice holiday version!)
Wet Ingredients:
1 cup of tahini
1 cup of all natural organic maple syrup
1 Tbsp ghee or butter
1 Tbsp vanilla extract
Preheat oven to 350 degrees. Mix the ¾ cup of sesame seeds along with all the dry ingredients in a bowl. Mix the wet ingredients in a separate bowl. Combine the dry and wet ingredients together and refrigerate for 1 hour. Form the dough into 1.5 inch balls and roll them in the remaining ½ cup sesame seeds. Place the dough balls on cookie sheets lined with parchment paper . Lightly grease the bottom of a glass drinking glass with ghee or butter and gently press the balls into a round disc shape.
Bake for 10 – 12 minutes until they begin to look cracked on top. The cookies will seem to still be “doughy” but will but once they are cool they will be a bit crunchy on the outside and slightly “chewy” on the inside.
Don't want to make it from scratch? I've got you covered! Check out these lactation cookies and brownies with brewers yeast by @Mommy Knows Best a woman owned company that cares about new mom’ s nutrition.
Oatmeal Chocolate Chip Cookies: https://amzn.to/41hP8UB
Double Chocolate Brownie Mix: https://amzn.to/41hP8UB
Did you try them from scratch or buy the delish mix?!
#PostpartumNutrition #HolidayLactationCookies #NewMomHealth #PostpartumCare #HealthyHolidays #LearnWithLynne
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Welcoming a new baby into the world is a beautiful and transformative experience, but it also brings significant changes to your body and lifestyle. Nourishing your body during the postpartum period is crucial for recovery and supporting your little one's growth, especially if you’re breastfeeding. Here are some thoughtful nutritional tips to help you thrive in this precious stage of life:
1. **Hydrate, Hydrate, Hydrate:** Water is essential for maintaining your energy levels and supporting lactation. Keep a water bottle handy and sip throughout the day to stay hydrated. Pro tip: If you are nursing, grab some water before you sit down and sip while nursing.
2. **Prioritize Protein:** Protein helps in healing tissues and promoting milk production. Incorporate lean meats, eggs, dairy, beans, and nuts into your meals.
3. **Load Up on Veggies and Fruits:** These are packed with essential vitamins and minerals that can help in recovery and boost your immune system. Aim for a colorful plate to get a variety of nutrients.
4. **Get Your Healthy Fats:** Foods rich in omega-3 fatty acids, like avocados, chia seeds, and salmon, can help improve your mood and overall health.
5. **Whole Grains for Lasting Energy:** Opt for whole grains like oats, quinoa, and brown rice to provide you with sustained energy throughout the day.
6. **Consider Supplements Wisely:** Discuss with your healthcare provider about continuing your prenatal vitamins or adding other supplements to meet your nutritional needs.
Embrace these nourishing tips as you navigate the postpartum journey with confidence and vitality. I am excited to share with you my exclusive Postpartum Recovery & Lactation Cookie Recipe, designed to support you in this beautiful stage of life.
TAKE ACTION NOW: Feel free to reach out to me through the blog to receive your exclusive recipe and take your postpartum nutrition to the next level via email.. Let's make your recovery journey enriching and delicious!
#PostpartumNutrition #LactationSupport #BreastfeedingTips #HighProteinMeals #PostpartumWellnessm #LearnWithLynne #DaytimeDoula
