Did you know that certain foods stimulate breastmilk production and others hamper it? Flax, oats and Brewer’s yeast are perhaps the best known “galactagogues” or substances that promote lactation.Including them in your diet while you are nursing can help support your milk supply.
Beyond galactagogues, nursing moms have a greater need for calories, protein and healthy fats. Focusing your nutrition on nutrient dense foods will ensure that you get lots of vitamins and nutrients that are vital for your health and postpartum recovery. The quality of your breastmilk also improves when you are consuming enough healthy foods!
To make nutrition a synch while you’re a busy breastfeeding momma, take a look at these ideas for five-minute meals. Let’s get you fueled up without much fuss.
The key to quick nutritious meals is a little prep. Make a batch of quinoa once a week and store portions in the fridge.
Stock your pantry and fridge with a few items:
1. Canned chickpeas
2. A jar of tahini
3. Peeled garlic cloves
4. Dried apricots and dates
5. A bag of gluten free oats
6. Your favorite olive oil
7. Frozen berries
8. Baby greens
9. Brazil nuts
Cooked quinoa is a powerhouse of protein, fat, fiber and micronutrients.
Boil a cup of water, stir in some miso paste and add in a scoop of cooked quinoa and a handful of greens.
Make a breakfast bowl using cooked quinoa, some warmed berries and a few chopped Brazil nuts. Brazil nuts are rich in selenium which supports your thyroid health.
A Cup of cooked quinoa mixed with a whisked egg, chopped herbs and the seasoning of your choice can be scooped into the cups of a muffin tin and baked. These little bites are tasty and convenient. Add a cup of ground turkey to double up on the protein! Bake at 350 until the sides pull away from the pan a little and everything is cooked through.
Use your food processor to whip up a protein packed hummus. Combine ½ cup cooked quinoa, 15-ounces of canned chickpeas or 1 1/2 cups cooked chickpeas, the juice of one lemon, 1/4 cup tahini, 1teaspoon of minced garlic, 2 tablespoons extra-virgin olive oil, 1/2 teaspoon ground cumin. Pulse everything until you get a smooth-ish texture. Add 2 to 3 tablespoons of wateror a little more olive oil if needed. Season with salt and pepper.Slather this on your favorite whole grain toast and top with sliced avocado or an egg. Super yum, super healthy, super fast!
Smoothies and breakfast bowls
If you haven’t jumped on the overnight oats train, there’s no better time. Before you go to bed just stir together ½ cup rolled oats and 1 cup of your choice of milk in a mason jar and pop on the lid. You can add mashed banana or a berry puree; or pumpkin puree and diced apple. Slice a dried apricot and add that to the jar so it can rehydrate too and add a burst of tart, sweet nutrition! A splash of vanilla and a pinch of cinnamon. A tablespoon of chia or ground flaxseeds addfiber and healthy fats.Flavor combos are endless. In the morning (or at least two hours later), remove the lid and stir the oats. Top with sliced fruit and nuts.
Make a superfood smoothie by blending a cup of your favorite milk with ½ cup frozen berries, 1 teaspoon ground flax seed, 2 Brazil nuts, ¼ cup of oats and one pitted date. Toss in a handful of baby greens and blend again. Add hemp seeds for added protein or blend in a scoop of your favorite protein powder. Pour and enjoy.
Making nutritious, delicious food choices when you’re breastfeeding doesn’t have to be hard. Post your favorite fast and healthy meal ideas in the comments below.
Magnolia Massage & Wellness
Women’s, Mind-Body Holistic Health
with Christine Baade, LMT., CHHC.
Check out our Postpartum Massage and Wellness services and book online today: www.magnoliamassageandwellness.com/postpartummassage