I’m back in new mom mode again! My current schedule is feed, change, sleep, repeat. Between exhaustion and the adjustment to life with two littles, I’m constantly concerned with my milk supply (as my mom group text can attest to!). I know this is a common concern among new mamas, so I wanted to share the foods I’ve found help nourish me and my baby.
Photo Credit: Little Hoboken Photography
#1 is WATER. I need this reminder every single day and you probably do too. If you’re nursing (or just a human being) you need to be mindful of your water intake especially in these hot summer months. I keep a mason jar next to my bed and it’s my husband's job to keep it filled! I always feel a difference when I’m well-hydrated.
#2 Oats! Whole grain oats are nourishing and a good source of iron (many women are iron deficient!) and great for mom and baby. In the colder months, nothing beats warm oatmeal, but in the summer, add them to your yogurt or make a quick overnight oat parfait with your milk & sweetener of choice, and top with fruit in the morning!
#3 Chia Seeds/Ground flax - my favorite. These are so easy to add to a smoothie, salad, or your overnight oats. Chia seeds are a great source of fiber and protein, but most importantly they are high in omega 3 fatty acids (the good fat!). It’s very important to use ground flax and not the flax seed itself or your body can’t absorb the goodness.
#4 Leafy Greens - I mean, there’s a reason our mothers told us to eat our greens. They are the original superfood! High in phytoestrogens, they can help with milk supply and provide us with tons of micronutrients.
#5 Prenatal/Postnatal Vitamins - All postpartum mothers should (in my opinion) keep taking their vitamin supplement for a year postpartum. Remember and honor what your body has done and fuel it appropriately.
What are your favorite nursing mama meals? Email email@example.com to share!
Jessica Crystal is an RN, BSN with a degree from the University of Delaware, a holistic health coach certified from the Institute of Integrative Nutrition, mom to a busy toddler, Emma, and brand new baby Abigail. She enjoys yoga, reading, and shopping and eating on Washington Street. She has lived in Hoboken for over six years with her husband Adam. Jessica runs Little Hoboken Health and Wellness and you can see her on Instastories every Wednesday for Wellness Wednesdays (@littlehoboken).