#breastfeedingsuperfoods

[katefitwithkatebridgeman]

Breast feeding can be difficult especially in those first few weeks, good nutrition will help increase your milk supply, and will give you more energy to take care of baby, some foods can be better than others when you're lactating.

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​Heres a few we found, to aid your breast feeding journey

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​Whole grains eg. breads, rice, pasta and oatmeal

​These are a great source of fibre, they keep you feeling fuller for longer and reduce dips in your blood sugar level, fibre is great for milk production and plus they're high in Iron.

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​Salmon and Sardines

​​An excellent source of protein, salmon is great for breast feeding mums, it's full of as vitamin D, B12 and omega-3

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​Eggs

​Eggs are rich in protein, choline, lutein, vitamins B12 and D, riboflavin and folate. They are a quick, easy meal or snack. Eat the whole egg for optimal nutrition. New research shows eggs will not increase your cholesterol.

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​Leafy greens

​Leafy greens are rich in vitamins A, C, E and K as well as fiber, antioxidants and minerals including calcium. Broccoli and Swiss chard are nutrient-dense and high in calcium; spinach is rich in iron.

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​Apricots and Dates

​Eating apricots and dates can increase prolactin, which is the hormone that tells your body to produce milk. Apricots contain essential nutrients such as dietary fiber, vitamin A, vitamin C and potassium. Dates are also calcium-rich, high in fiber and naturally sweet.

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​Avocado

​This superfood is great for many things, and breastfeeding is one of them. The omega-3 fatty acids, omega-6 fatty acids, and omega-9 fatty acids in avocados help you to produce super rich breast milk for your little one.

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​Dairy foods, such as milk, cheese and yoghurt – these contain calcium and are a source of protein

Non-dairy sources of calcium suitable for vegans include tofu, brown bread, pulses and dried fruit

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Drinking plenty of fluids – have a drink beside you when you settle down to breastfeed: water and skimmed or semi-skimmed milk are all good choices

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​#sweatymama #breastfeeding #breastfeedingsuperfoods #worldbreastfeedingweek #pregnancy #momlife

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