A nursing mother needs certain nutrients in order to sustain her milk supply and nourish her baby. Including certain foods in your meal preparation will ensure that you are consuming exactly what you need for your health and for the health of your little one. Eileen Behan, author of "Eat Well, Lose Weight While Breastfeeding," reports that your main goal while breastfeeding is to eat plenty of nutritious meals.
Noodles with Meat
You need slightly more calories while breastfeeding in order to create nourishing and nutrient-rich milk for your baby. Whole-wheat noodles add calories to your diet, but without an unhealthy amount of fat. Noodles also add fiber and protein to your breastfeeding diet, which your baby needs plenty of for proper growth. Behan suggests serving noodles with a lean meat source, such as steak or chicken, for even more protein. A side of steamed vegetables, such as broccoli or green beans, and a piece of fruit, such as a banana, peach or apple, add essential nutrients that you and your nursing baby need.
Pizza
Take-out and frozen pizza can be high in saturated fat and sodium, which are not good for you or your baby, but homemade pizza can be a healthy addition to your breastfeeding diet. Annemarie Tempelman-Kluit recommends in her book, "Healthy Mum, Happy Baby: How to Feed Yourself When You're Breastfeeding Your Baby," that you use a prepared whole-wheat pizza crust to increase your fiber intake. Add low-sodium pizza sauce and a variety of nutrient-dense toppings, such as mozzarella cheese, tomato slices, onions, garlic, bell peppers, white mushrooms, black olives or artichoke hearts. Heat the pizza until it is hot and the cheese is melted. The cheese supplies plenty of calcium, which is essential for making nourishing milk for your little one.
Chicken and Spinach Salad
Lean white meat chicken supplies you with protein, which is crucial for milk production and spinach supplies iron, which you need while breastfeeding because you lose a great deal following delivery. Combining the two with additional vegetables and toppings can create a nutritious meal that will translate to nutritious milk for your nursing baby, Behan notes. Combine one or two cups of spinach with tomato chunks, red onion slices, cucumber slices and shredded carrot. Top with grilled or broiled chicken and a few tablespoons of shredded cheese. Olive oil and vinegar is a healthy alternative to salad dressing.
Bean Tacos
Beans provide an additional source of protein that is low in fat and high in fiber. Making bean tacos is a filling way to nourish your own body so you can make nutritious milk for your baby. Heat no-salt-added black or pinto beans with minced garlic and spices. Spoon into warmed, whole-wheat tortillas and top with lettuce, tomato, avocado and cheddar cheese. The tomatoes, lettuce and avocado supply nutrients including vitamin C and potassium, and the cheese gives you a good dose of calcium.
References
- "Eat Well, Lose Weight While Breastfeeding"; Eileen Behan; 1992
- "Healthy Mum, Happy Baby: How to Feed Yourself When You're Breastfeeding Your Baby"; Annemarie Tempelman-Kluit; 2007
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