If you're breastfeeding, you may need to consume more calories to keep your energy up (the amount varies from zero to 500 extra calories per day depending on how active you are and whether your child is nursing exclusively), but the good news is you don’t have to follow a special breastfeeding diet—the amount of milk you make is based on supply and demand, not what foods you eat.
Still, it’s a smart idea to have balanced meals with nutrient-rich food that will satisfy the seemingly insatiable hunger that comes with the territory (especially when your baby is going through a growth spurt). Try some of our breastfeeding-friendly recipes to help you stay happy, healthy and full!
Nothing tastes like comfort more than chicken soup. And trust us, you're going to need some comfort food when baby cries and feeds non-stop. Chicken is a wonderful source of protein and barley is a great breastfeeding-friendly ingredient. Barley boosts lactation and also keeps you hydrated. But don't forget to also drink lots of water.
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Say hello to yummy, colourful and tasty! Salmon is a great source of protein and it contains large amounts of DHA, a fat that helps with the development of baby's nervous system. It's also got omega-3 fatty acids, which are key for brain function. The baby spinach is a tasty source of calcium and when it comes to nursing your little one, the more calcium the better.
Five minutes is all you need to make this colourful carrot salad. Carrots are a great source of vitamin A and studies show that they can improve the quality and quantity of breastmilk. Tip: Drink carrot juice mixed with water so you can get your daily carrot boost and keep hydrated.
This Moroccan-inspired stew is yummy and healthy. Sweet potatoes are a good source of vitamin A, which is key for baby's vision and bone growth. They also contain potassium, an energy producing carbohydrate that fights fatigue, perfect for mom.
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Apricots are also a great source of vitamin A, vitamin C and potassium. They can also increase prolactin, the helpful hormone that tells your body to make more milk. Tip: Keep a few dried apricots in your diaper bag for a healthy snack on the go. And if you have a sweet tooth, finish your meal with these lactation cookies.
Guacamole, known for being a party snack, is actually very nutritious. Avacados, the main ingredient, are rich in fibre and potassium and they contain healthy fats that help the body absorb vitamins and help with brain development. They are a must for mom and baby. So serve some up at your next mommy and baby playdate.
This Asian-inspired dish is tasty and full of nutricious ingredients. Tofu is a great meat alternative and a source of calcium. Sesame seeds are high in calcium too and a source of fibre and iron. Tip: To add some colour and more nutrients to the dish toss in some in some bell peppers. Did you know they contain more vitamin C than citrus fruits?
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These delicious bars are great for busy mornings when you don't have time to sit down and eat—and blueberries are the star of the show. They are rich in antioxidants and they boost energy. Trust us, you'll need all the energy you can get with all those late night feedings.
This classic Asian take-out meal can be easily made at home and it's full of nutrients that support mom's and baby's health. The beef boosts energy and is a great source of protein and iron, while broccoli is a great source of calcium and vitamin A. Talk about yummy and healthy!
Great for breakfast or a snack, this smoothie is packed with protein and nutrient-rich fruits. The Greek yogurt is a great source of calcium and will make you feel full for longer. Greek yogurt is also full of healthy bacteria and probiotics that are great for both mom's and baby's digestive systems.
Best Recipes For Breastfeeding Mothers
This rustic bowl of goodness will keep you feeling full (perfect for when you have no time to eat later), and is full of delicious and healthy chickpeas. For vegetarian and vegan moms, chickpeas are a perfect meat alternative.
Protein is important for you and baby so if you're planning on avoiding meat, add more alternatives into your diet. Chickpeas are also a great source of fibre and iron. Need more protein in your diet? Try sprinkling a dash of this vegan-friendly chickpea protein powder into your favorite recipes for a boost.
A batch of this delicious side dish will keep for several days in the fridge, reheats easily and is a simple way to add extra fibre, iron and protein to dinners. And, classic baked beans are filling and comforting. Eat up!
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Brown rice is a much healthier alternative to white rice. Brown rice is also a great energy booster, which is exactly what new moms need. Packed with nutrients, this yummy side dish is easy to make and full of fibre. Bonus points for a delicious meal that encourages healthy digestion.
Some believe that rolled oats (the regular kind, not the packets of instant oatmeal) help boost milk production. That hasn’t been scientifically proven, but we do know that eating whole grains is a great way to stay full longer. So get your oat on.
If friends or family ask if they can bring food over, mention this tart as a great option. It freezes well, is easy to eat with one hand and delivers tons of protein and minerals thanks to the eggs. And it's vitamin-packed thanks to the kale. Not to mention it has bacon (though, you can leave that out if you want to make this a vegetarian dish). Delish!
Top 18 Healthy Recipes For Breastfeeding Moms
These flavourful burritos offer a one-two protein punch with both turkey and beans. Plus, they contain great brain-boosting fats thanks to the avocado, which is also high in calories—a must-have when you’re nursing.
That's alright! Consider trying any one of these healthy meal delivery services that make nutritious meal prep a breeze without the hassle of slicing, dicing or grocery shopping:
This article contains affiliate links, so we may earn a small commission when you make a purchase through links on our site at no additional cost to you.The confinement period, which begins right after childbirth, is important to establish breastfeeding. During this time, it is recommended that mothers nurse on demand, have skin-to-skin contact with the newborn, and ensure that the baby latches on well.
Eat To Feed By Eliza Larson
Apart from these, a good maternal diet helps the body produce enough breast milk. An ideal maternal diet catered to breastfeeding would consist of adequate hydration, carbohydrates, proteins, lean fat, vitamins, and minerals.
There are so many foods that are claimed to increase milk supply. If you're not sure what meals to prepare during confinement, here are 10 simple confinement food recipes for breastfeeding mothers to increase breast milk.
Traditional Chinese confinement food typically incorporates spices like ginger to expel wind. Additionally, ingredients like ginger, garlic, red dates, and goji berry are added for their strong antioxidant properties to speed up postpartum recovery.
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Proteins are often cooked for a long time, breaking down the soft tissues and making them easy to digest. Here are some traditional Chinese confinement foods that you can make at home.
This is a classic Hokkien confinement dish. Pig trotters are slow-cooked in black vinegar and ginger, giving you a savoury and flavorful broth. You can pair it with a side of rice and stir-fried greens.
Trotters have tough connective tissues. We definitely recommend letting the dish cook on low heat for at least 3 hours to soften the trotters.
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This is another famous confinement food. The starring ingredient is green papaya which is high in fiber and traditionally used to boost milk supply.
A warm bowl of milkfish and green papaya is perfect to eat on a cold day. This dish calls for milkfish, which is a type of white fish high in:
But you can easily switch this up with any fresh fish available at your local grocer. Most people prefer seabass, grouper, red snapper, and cod for the best flavour.
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Ginseng is a traditional herb that is proven to have many health benefits. Other than reducing the risk of cancer, ginseng also boosts the immune system and increases energy levels.
Naturally, ginseng has a distinct bitterness. To balance this, we’ll use some red dates and goji berries for their natural sweetness. Simmered with a whole chicken, ginseng herbal chicken soup is absolutely heart-warming and gentle to the stomach.
Ginger fried rice is fragrant and definitely filling. It can be a go-to dish if you need a heavier meal to start the day. In this recipe, you’ll only need a few ingredients that you probably already have in your pantry.
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Other than relieving flatulence, ginger is believed to increase milk supply. Breastfeeding mothers also need extra iodine and choline, and eggs are a good source of both these nutrients.
Ideally, you’ll need day-old rice to get the perfect texture of fried rice. But if you have freshly cooked rice, you can spread the rice between two clean kitchen towels to absorb the excess moisture.
If you’re brought up in a
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