A Meal Plan for Nursing Moms

Breastfeeding my daughter has been one of the most wonderful experience of being a mommy. The benefits of breastfeeding are endless but here’s a few reasons why I feel that “Breast is Best”

  • I’m 100% confident that my daughter is getting the best nourishment.
  • Breast milk contains antibodies and lymphocytes that helps my baby resist infections.
  • It’s available whenever and wherever she needs to eat
  • Breastfeeding is associated with a lower risk of (SIDS)
  • It’s Free 🙂

The only downside to breastfeeding is how hungry I feel ALL THE TIME. It’s true that breastfeeding may help your body burn up to 500 extra calories a day (without exercise). This is not the time to start eating whatever you want. Keep in mind – good quality foods that you consume will produce good quality milk for your baby too. So, start thinking about the importance of healthy eating and consuming nutritionally dense meals before your baby’s next feeding. This is also not the time to be cutting calories or going on a crash diet in hopes to shed that baby weight quickly (my biggest pet peeve). Do you really think your baby cares about what you look like before you had her? The answer is probably, NO!

Important Nutrition Tips:

  1. Drinks lots of fluids to stay hydrated (limit beverages that has added sugar, like sodas or fruit drinks) stick to lemon with water, skim milk or homemade broth.
  2. Meals should contain a lean source of protein, complex carbs and healthy fats.
  3. Snacks between meals.
  4. Talk with your doctor to find out if you need a multivitamin.

Here’s a sample of my meals:

Pre-Breakfast: Squeeze half a lemon into a full glass of water (lemon juice naturally detoxifies the body and gets your digestive juices flowing to help with better absorption of nutrients in your meals) Drink this 10-15 mins before your first meal.

Breakfast:

  • 2 egg whites + 2 whole eggs
  • 1 cup of red, green, & yellow peppers (or any kind of vegetables you like)
  • 1/4 cup of onions (minced)
  • 2 slices of multi-grain toast with 1 tsp of Unsalted Butter
  • 1 cup of skim milk
  • Prenatal Vitamins & Fish Oil Supplements

Breastfeeding Breakfast

 

Snacks: Breastfeeding burns calories, so keep healthy snacks on hand to help refuel throughout the day. I usually snack before lunch and dinner and depending on how long my nights are (when baby is teething) I will have another snack right before bed.

Healthy Snack Options:

  • Edamame
  • Homemade Coconut Bran Muffins
  • Greek Yogurt Parfait (Raisins, Plain Granola and Unsweetened Coconut)
  • Hummus, Carrots, Multigrain Toast & Hard Boiled Egg

 

Lunch:

  • 2 spinach egg muffins
  • 3 cups of mixed baby kale greens
  • 1/2 pear (chopped & slice)
  • 1 slice of multigrain toast with real butter
  • 1 cup of orange juice (not shown in photo)
  • 1 cup of Water (not shown in photo)
  • 2 capsules of Fish Oil Supplements

2014-09-26 14.16.36

Dinner:

  • 3 oz grilled salmon steak ( 2x a week)
  • 1/2 of green beans (steamed)
  • 2-3 small boiled potatoes (usually with the skin)
  • 1 polish turkey sausage ( or another source of lean protein)
  • 1 cup of orange juice (not shown in photo)
  • 1 cup of water (not shown in photo)
  • 2 capsules of Fish Oil Supplements

2014-09-07 20.01.12

This is just a sample meal plan. I DO NOT eat the same foods everyday because it’s important to eat a variety of fruits, vegetables and different source of protein.

 

 

 

 

 

 

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