Keeping yourself nourished and hydrated whilst you’re breastfeeding is super important to ensure you’re not only feeling your best but also supporting a healthy milk supply for your new baby.But in the midst of this new chapter in your life, this is sometimes easier said than done.
One of the easiest and quickest ways to do this is to include smoothies/juices into your diet. They're such an easy and simple way to make sure you are getting all the nutrients you need. Portable and ready to go in only 3-4 minutes!
The great thing with smoothies is you can literally chuck anything and everything in the blender, making it super easy to really make sure you’re getting all the nutrients you need.
Protein, fibre and fats are easy to add in with things like chia seeds, avocados and almond butter. Also adding greens like kale and spinach can really help to ensure that your blood sugar stays balanced and that your hunger hormones are calm.
Step away from the cookies
With spare time limited and maybe feeling a little overwhelmed, it can be (not surprisingly) tempting to raid the supermarket shelves for all of the lactation cookies and bars out there, but the truth is, a lot of these products are just processed sweet treats wrapped in clever packaging. So, when you eat these sugary snacks, they may help with milk supply as your blood sugar spikes, but what goes up must also come down and may end up wreaking havoc on your blood sugar and hunger hormones later in the day.
Adding specific foods into your diet rather than opting for those processed, packaged cookies is probably a better and more stable solution.
Show me the milk
2 of the best ingredients when it comes to milk supply are fenugreek and flax meal. These natural alternatives are sooo much better for your your blood sugar, energy levels and are also surprisingly easy to add into your existing foods. For example, flax meal can be added to your morning smoothie. If you use oats in your smoothie, switching these out for flax meal is simple and it's much easier on your blood sugar and insulin levels.
One of the pre-made lactation items which can help with milk supply is lactation teas. Fenugreek is the ingredient found in these teas and research suggests that drinking fenugreek based teas can significantly increase breast milk supply. You can also use these teas as the base for your smoothie.
It’s easy to play around with different ingredients for making the perfect lactation smoothies which work for you. The 1st few months with a newborn can be challenging and a big change for everyone. But sticking to these top tips with your diet during this time, will really help to ensure that you stay balanced and calm.