This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.
Breastfeeding mamas need specific nutrients to ensure they are able to produce a healthy milk supply, as well as take care of their body postpartum. Nutrition is so important during the postpartum period, and most of the nutritional needs for breastfeeding mamas can be solved with a healthy, clean diet.
As a Pre/Postnatal Fitness Specialist, I am a firm believer in food and fitness for postpartum mamas. I LOVE food, but my love for food transcends cravings for icky chemicals and artificial tastes. I LOVE nourishing my body, so it can function properly. This takes time, and I’ve learned the importance of nourishing your body while breastfeeding after breastfeeding three babies for over a year each. Proper nutrient intake can make all the difference in your breast milk supply and your weight loss, which is why I created my full, nutrient-dense program with a meal plan, grocery lists, recipes for milk supply and weight loss, and lots more. I’ve recently developed this program into an app available on both the App Store and Google Play, and so many mamas are loving the program.
I am going to go over 5, important nutrients you can focus on while breastfeeding. These nutrients are very helpful for producing a healthy milk supply, as well as keeping mama healthy and happy.
In addition, I am going to mention some nutritional supplements that can help ensure you are getting enough of this specific nutrient in your diet. This will help give you options if it is difficult to eat specific foods, or stick to a nutrient-dense diet. Nutritional supplements can really be a game-changer for breastfeeding mamas trying to lose the baby weight. It is hard to eat enough to keep your supply happy, while still lose weight. Constant sugar cravings don’t help either! Nutrition is one of the building blocks for healthy and sustainable milk supply, so I’ve put together a very special lists of nutritional supplements that are amazing for milk supply. I have a very popular post on protein powders for breastfeeding mamas, which is a great read if you are struggling to get protein in your life.
Here are 5 important nutrients for breastfeeding:
It’s been proven that the fat you eat enters your breast milk. I wrote a detailed post on how to make your milk richer and fattier, but basically that fat is very important to baby’s development, and you can make sure you have healthy fats present for baby by eating them! This omega-3 spray by Ora Organics is amazing! Literally spray twice a day, 6 sprays and you get 1000mg of vegan omega-3 per serving. Sustainably sourced from microalgae farmed in pure waters outside of the oceans, and thus free of mercury, pesticides, PCBs, heavy metals and other ocean pollutants. Formulated with MCT Oil from coconut as well as organic sunflower lecithin, Sunflower lecithin has been proven to increase milk supply and fat! Read my post for more details on that!! One bottle of Nothing Fishy Here has the equivalent omega-3 as 6 pounds of high quality salmon.
Protein is very important for postpartum mamas to heal, repair cells and produce breast milk. Our bodies don’t narually make protein, we need to consume it. Because we are also providing a baby with nutrients, protein and carbs (breast milk), protein is essential to take in. The protein source ideally needs to be a clean protein source. This means that high-fat stakes, ribs, or bacon aren’t the best options unless you are going for organic, grass-fed. It is more and more difficult to get clean sources of protein, so that is why I opt for a delicious, CLEAN, protein powder. I wrote all about why this is the cleanest protein powder for new moms and babies, as well as why it is the best protein powder for postpartum weight loss. I love this protein powder because it is pure, full of various plant-based proteins including coconut, pea, chia and more.
Lots of Greens For Vitamin C, Calcium + Vitamin K:
Eating your greens like broccoli, spinach, kale and romaine lettuce is really important while breastfeeding. These greens are super foods, and they carry essential nutrients like Vitamin C (helps repair cells and heal postpartum), Vitamin K, Calcium and more. The phytonutrients act as antioxidants for healing as well, and all of these support a healthy and happy mama, which has extra nutrients to deliver to baby through breast milk. Many people have trouble eating a lot of greens. I LOVE to roast mine, but that does cut down on some of the nutrients. Ora Organics has a great Greens Powder that is one of my favorite ways to add in more greens to my life. This product is certified USDA Organic and made from over 20 veggies, grasses, herbs, algae and superfoods. The alkaline veggies helps detoxify the body, deliver high amounts of antioxidants and provide greens specific phytonutrients. It also has Ayurvedic herbs Ashwagandha and Triphala which boost the immune system, support stress relief, aid in digestion and add powerful cleansing antioxidants!! Seriously amazing for breast feeding mamas. There are also prebiotics, which are good bacteria for digestion, and it isn’t artificially sweetened at all.
Zinc for Cell and Blood Support:
So many mamas are having such success with the program, and let me share what they’ve said:
“I’m on the 14 day clean eating part and already feel a change. I love that your program caters to nursing moms. These recipes are boosting my milk supply! Thanks again and can’t wait to use the new app!”
“As far as counting calories, yes that was so helpful!… it was an eye opener…But your concept of reducing ever so slightly and monitoring milk supply was so helpful! I have lost 6lbs-yay!- and have 12 more to go! I am encouraged for sure because it is usually not until I’m done nursing that I’m able to lose weight. So I’m all in for hopefully the rest of my life-on clean eating like this and exercise! Thanks so much for your help!!”
“Feeling GREAT on this program!!! It’s unbelievable how eating clean makes such a difference. Let me rephrase that…it’s amazing the difference eating nutrient dense foods makes! My skin is glowing and I’m already shedding pounds! I also tried the first workout today and did well although I had to modify a bit and omit the backwards burpee (I had cesarean just over a month ago and don’t quite feel ready for that exercise just yet but I will get there). Loving this plan! Thank you SO MUCH for tour help!”
“The few changes I’ve made to diet per your instructions is already helping lower my sweet cravings. I’m sure I’ll notice an even bigger difference when I get stricter. This week has been great as I feel better, have already lost 2#, and haven’t seen a drop in milk supply which was my biggest concern. I look forward to starting the workouts tonight!”
“The baby steps have been super helpful including writing down everything I ate…Another 5 days would be amazing, I was thinking yesterday what am I going to do after the 5 days are finished. You have been incredibly helpful!! I am so appreciative!!!”
My program focuses on specialized nutrition for breastfeeding moms, recipes, meal plans, grocery lists, a new Ab Rehab + Pelvic Floor Restore program, and a new video on grocery shopping and batch cooking for healthy eating after the meal plan.
GET THE PROGRAM AND APP NOW!