This guest blog post was written by fertility and prenatal dietitian Lauren Manaker, MS, RDN, LD, CLEC.
Disclaimer: the information in this article is for educational purposes only and is not designed to replace individualized recommendations from a practitioner. Always check with your doctor before adding supplements or making changes to your treatment plan.
Breastfeeding is amazing.
Your body is literally creating the perfect nutrition your baby needs to grow! It can do this largely due to hormonal changes that occur during pregnancy and post-baby.
But, the nutrients you take in can affect the nutritional levels found in your breastmilk.
Levels of B-vitamins, selenium, iodine, and Vitamin D found in breastmilk are dependent on mom’s intake, so eating a diet rich in these nutrients will help ensure that your breastmilk is nourishing your baby with the nutrition they need.
As a nutrition expert, I typically recommend eight common foods to most women who are breastfeeding their baby.
"Nutrition while you're breast feeding doesn't have to be complicated."
Eight Foods to Add to Your Breastfeeding Diet Today
Nuts & Seeds
Nuts and seeds are nutritional powerhouses.
Eggs (With the Yolk!)
Low-Mercury Fish & Seafood
Nutrition while you are breastfeeding doesn’t have to be complicated.
Eating a balanced diet with nutrient-dense food is the way to go post-baby!
Knowing that you are “eating for two” now, you should choose to eat foods that may enhance your breastmilk while also supporting your own needs post-delivery.
Keep in mind that “it takes a village” and now is the time to let others help take care of you while you are taking care of baby. Self-care is essential when focusing on optimizing nutrition during lactation and this is much easier to do with an extra set of hands.
Lauren Manaker (MS, RDN, LD, CLEC) is a Registered Dietitian turned entrepreneur and author. She launched her business after struggling with infertility and becoming a mother. Her personal experiences shed a spotlight on how much anecdotal and unsupported information is out there, and Lauren has made it her mission is to make accurate nutrition advice more accessible. In 2019, she authored the book Fueling Male Fertility: Nutrition and Lifestyle Guidance for Men Trying to Conceive.
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