Greens such as cucumber and spinach are crucial for new mamas. Kelly continues to inform me Magnesium calms the nervous system and regulates the release of dopamine (AKA, the “happy hormone”). Spinach in my morning protein smoothie and I try to load up on cucumbers.
Almonds make a terrific snack for new moms, because they contain healthy fats and they’re loaded with zinc (hooray)! Zinc keeps us healthy, and helps fight inflammation post-pregnancy. Kelly says, “Zinc increases the body’s ability to fight viruses such as the common cold.”
Oats and Flaxseed are amazing ways to encourage the production of milk.
I usually load up on my greens at lunchtime. I will include grilled chicken or steak, along with half an avocado and sunflower seeds. You can top your salad with flaxseed to keep on boosting milk supply. I make a cup of gluten-free pasta.
Omega-3 fats keep you full while reducing anxiety. Kelly says salmon can support your baby’s brain and retina development through breastmilk, while also giving you a boost, too… “Salmon can help you balance the changes happening in your body by delivering a good dose of DHA which is linked to lower rates of postpartum and interim depression.”
Thank you Lauren for sharing these healthful and helpful tips for all of the nursing mamas out there! If you want to view more lifestyle content from her, make certain to check out Lauren’s site, You & Lu, here!
As a brand new (and exhausted!) Mama, I remind myself this process is a good deal less about dieting post-pregnancy, and a good deal more about giving your body what it needs to believe its best. You are not alone if you find yourself craving carbohydrates! I gravitate toward sweet potatoes, squash and pasta. Additionally, oatmeal is a superb way to enhance milk production.
Dinner
Almonds
I’ll snack on a spoonful of nut butter or a cup of almonds. Without spiking your blood sugar a stomach wills satisfy.
I will make chocolate-dipped cashews topped to satisfy my sweets craving. Dark chocolate bars are another terrific option — my personal favorite is Hu Chocolate. It’s vegan and paleo, and comes in a number of flavors. You can also see Kelly’s recipe for her guilt-free fudge bars here.
More specifically, here are foods Kelly loves for breastfeeding moms (and yes, even chocolate makes the list)! Plus, continue reading for particular meal and snack ideas based on Kelly’s favourite foods…
Salmon is packed with omega 3’s, which is especially great for nursing moms. I will have it with a side of greens and butternut squash. Dinner favorites include grass-fed beef and zoodle Bolognese.
Snack
Salmon, Grass-Fed Beef, and Bison
Photos: You & Lu
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XO Team LC
Here is what I’ll typically have in a day while I’m still nursing…
- 1 serving vanilla protein powder
- 1 cup spinach
- 2 Tbsp almond butter
- 2 Tbsp chia seeds
- 2 cups almond milk (+ ice)
- 1/4 cup blueberries
- 2 cups almond milk
- 1 Tbsp flaxseed
- 1 Tbsp oats
Nursing resembles a serious workout that’s happening daily long (as in, you burn off between 400-600 calories merely breastfeeding). Hence, why new moms may feel like they’re always starving. The solution? FAT.
UMM, thank goodness chocolate makes this list of Kelly-approved foods! Lean to get the most. Chocolate improves your mood and decreases anxiety and depression.
I’ll enjoy a cup of Mary’s crackers (they’re gluten-free!) dipped in Bitchin’ Sauce. This dip comes with a kick and is Kelly approved!
Breakfast
Today we are sharing some go-to nutritional meals for each of the nursing mamas out there from our friend and fresh mama herself, Lauren Gores Ireland of You & Lu. Below you will find some helpful tips and delicious recipes with your post-baby body in your mind…
If you’re a mama that is new, make certain to let us know any tips that you found helpful in your trimester in the comments below!
Snack
“Fat is one of the best ways to curb hunger because it triggers the release of our satiety hormone and slows the digestion of our meals, helping us to feel more satisfied,” Kelly says. “Think healthy fats like egg yolks, tree nuts, and omega-3 rich salmon.”
Published at Thu, 19 Oct 2017 14:28:30 +0000
Hunger pangs are majorly reduced by this nutrient-packed food. Adding only an avocado to lunch makes you 40-percent less hungry three hours. Additionally, Kelly reminds us that avocados regulate blood sugar levels, which can help maintain your mood steady (and let’s be real, #MOMLIFE can make us all moody).
Early motherhood is a mega transition–both emotionally and physically–and I think all nursing mamas need natural ways to boost both their disposition and milk supply. In those early days of nursing, I found myself feeling emotionally depleted and hungry. I called on my friend and longtime nutritionist Kelly LeVeque for assistance guiding me through altering my diet so that I was obviously boosting my milk supply while fulfilling my continuing hunger.
Dessert
Source: CelebrityChefs
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