According to the Ohio State University Medical Center, breastfeeding mothers lose approximately 300 to 500 calories a day from nursing. It is recommended that such required extra calories be consumed through meals that contain calcium-rich, low-fat dairy foods, as well as through whole grains, fruits and vegetables and low-fat protein foods, according to the United States Department of Agriculture.
Greek Omelette
A Greek omelette containing spinach and feta cheese can provide a nutrient-dense meal that is good for any time of the day. According to Whole Foods.com, eggs provide vitamin A, iron, and protein, while leafy greens such as spinach provide calcium, fiber, and folic acid. Feta cheese is a calcium-rich addition to the omelette that, along with other low-fat dairy products, aids in preventing weakening of the bones in nursing moms, according to the National Institutes of Health.
Yogurt Parfait
The National Institutes of Health also recommends low-fat dairy products such as yogurt to aid in the bone health of nursing moms who lose calcium stores through their breastmilk. Yogurt, along with fiber-rich fruit such as berries, can make a delicious and easy to make parfait snack for busy, nursing moms. In addition, berries provide antioxidants that help to protect nursing moms against free radical cell damage, according to Whole Foods.com.
Fish Tacos
Whole grain taco shells filled with salmon, beans, low-fat cheese, and guacamole, provide a power-packed lunch or dinner meal to provide breastfeeding moms with an array of nutrients. Whole grain taco shells provide fiber and folic acid, low-fat cheese provides bone-strengthening calcium, while according to Whole Foods.com, salmon provides a lean protein source of omega-3 fatty acids, which aids in brain and visual development. Beans are a fiber-rich source of folic acid as well as a great source of protein, especially important for vegetarian moms, while guacamole contains healthy monosaturated fats and potassium.
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