Most mothers want to increase their breast milk supply as they feel they are not producing adequate for their baby’s needs. This worry is more in the woman’s mind than something that should be a severe cause for concern. Most new mothers have this concern; it’s only natural, of course, because they want the best for their munchkin!
While nursing, the most significant aspect that should be taken care of is the diet of the mom, as it not only affects the quality and amount of breast milk produced but also affects the post-delivery recovery of the mother.
It is essential to consult a physician while planning your postpartum diet so that they can balance out nutritional needs while keeping in mind which food enhances breast milk production [1].
Why It’s Essential to Stay Stress-Free While Breastfeeding
Stress is one of the most neglected culprits of low breast milk supply. If you’re experiencing postpartum depression, this can aggravate your problems. In this case, you are suggested to seek the help of a mental health counselor.
Apart from taking professional advice, keeping communication lines open between your partner, doctors, and caregivers will make your life comfortable. It is also highly advisable that you find activities that keep you calm and meditate [2].
Eating nutritious snacks and meals throughout the day is the best way to ensure a steady milk supply for your baby.
Luckily, many easy and quick-to-prepare recipes are made with ingredients that may help increase your milk production. Moreover, these recipes are loaded with nutrients you need as a breastfeeding mother.
[Also Read: Natural Remedies to Increase Breast Milk]
Lactation Recipes for Breastfeeding Moms
Here are a few tasty recipes that can help keep you energized and give your milk supply a boost.
1. Green Lactation Smoothie
This green smoothie is a yummy way to consume some of these lactation-improving foods! Vegetables and fruits rich in phytoestrogens, like dark leafy greens, promote lactation and healthy breast tissue.
Paired with omega-3 fatty acids and essential fatty acids, this drink could have you supplying more milk in no time in the form of hemp protein and fresh coconut meat. If nothing else, it’s a beneficial shake that tastes incredible!
Ingredients:
- 1 cup of frozen strawberries
- 1 cup almond milk
- 2-3 soft Medjool dates, pitted
- 2 tablespoons hemp protein powder
- 2 large handfuls of fresh spinach
- 1/2 teaspoon vanilla flavor
- handful of ice
- Fresh young Thai coconut meat -1/2 cup
Directions:
Combine the coconut meat, almond milk, spinach, dates, and vanilla in a blender, and blend until liquified. Include ice and frozen strawberries, and blend again until smooth. Serve instantly!
2. Nursing Omelet
The right diet and proper nutrition are crucial to having an adequate supply of nourishing milk. Nursing is not a time to skimp on nutrients or diet. Eat loads of health-improving fats from foods like organic whipping cream, free-range eggs, avocado & organic butter as breast milk is majorly composed of fat.
Here is a breakfast recipe that will nourish you and your baby with proteins, healthy fats, and nutrients that you need.
Ingredients:
- 1 tablespoon of organic butter
- 2 free-range eggs
- 1 diced organic turkey sausage
- 1 tablespoon of organic whipping cream
- ¼ cup chopped chives & cilantro
- ½ an avocado sliced
- Sea salt and pepper to taste
- Salsa to garnish
- ¼ cup grated sharp cheddar
How to Make an Omelet that’s beneficial for Nursing Moms
- Chop and sauté sausage in a cast-iron skillet until soft.
- While sausage cooks, break eggs into a cup & add a touch of salt & cream (The fat in the cream helps absorb vitamin A from the yolk, and butter and cream protect the fragile nutrient in the egg).
- Whisk cream & eggs lightly (Do not make it too long or the omelet will be tough).
- Add butter to skillet, coat the entire surface, tip skillet, and gradually add an egg mix.
- Decrease the heat to medium and wait for the underside to slightly brown.
- When cooked, add chives, avocado slices, cilantro, and cheese to the top, adjust the temperature to low.
- With a spatula, flip omelet in half. Allow one side to cook and flip. Beware not to overcook.
- Slide omelet on to plate and relish. You can garnish with pepper and salt, salsa or take with sprouted grain toast, don’t forget the butter!
3. Nourishing Bone Broth
What you’ll need:
- Fine strainer
- Large stock pot or slow cooker
Ingredients:
- 2 carrots
- 2 stalks of celery
- 2 pounds (or excess) of bones from a healthy source
- 1-2 tablespoon or more of sea salt
- ¼ cup apple cider vinegar
- 1 teaspoon peppercorns
- 1 onion
- Optional: any other vegetables and seasonings/ herbs you like
If using raw bones: roast bones for half an hour at 350°F to improve the final taste.
Place bones in a large stockpot or slow cooker. Cover the bones with cold water and add the ACV (apple cider vinegar). Let sit for 25-35 minutes. (The acid aids leach the minerals from the bones.)
Rough chop veggies and add to the pot with pepper, salt, herbs, or spices. Bring the broth to a boil, then minimize to a simmer. Watch the broth for the first 120 minutes for a film that floats to the surface. Take out this with a large spoon.
Recommended simmering times (don’t be scared to cook for prolonged periods):
- Poultry broth: 24 hours
- Lamb broth: 48 hours
Remove from heat, and using a fine metal strainer, take out all remaining pieces of vegetables and bone. The broth should be placed in the refrigerator for up to five days or frozen for use later. Once cooled, a layer of fat may form on the top, which can be skimmed off with a spatula or spoon, or reheated and consumed.
Drink a cup of broth a day for nutrition or use when making soups, sautéing vegetables, sauces, stews, and gravies.
[Also Read: Benefits of Bone Broth]
Bottom Line
Remember, when planning a diet to activate lactation, you should also consider that your body has other requirements. You should maintain a healthy and balanced diet with multiple elements to boost lactation. Your complete diet should not solely focus on improving breast milk production.
Ensure you talk to your physician regularly about your health and seek a nutritionist’s help to support you craft out a diet that will meet all your requirements.
Also, making alterations to your diet isn’t the only thing you must do. Physicians suggest at least half an hour of exercise daily to help boost the mother’s immunity and to allow the blood circulate better.
Support from your family members and partner will help you sail through the period of breastfeeding comfortably. It’s recommended to exclusively breastfeed your baby till six months of age and continue to breastfeed him until two.
