HOW TO SUPERCHARGE YOUR BREAST MILK WITH PROPER NUTRITION
Your diet plays a huge role in the quality of your breast milk and influences how nourishing it is for your baby. Focus on a nutrient-dense, whole foods diet devoid of processed and refined foods for optimal breast milk quality. Choose organic food whenever possible. Fewer chemicals in your body mean less in your baby’s.
OPTIMAL DAILY SERVINGS
To ensure you and your baby are getting a wide range of easily accessible nutrients, you ideally want to aim for:
7-10 servings of vegetables per day (1 serving = ½ cup of cooked vegetables or 1 cup fresh greens or chopped raw vegetables).
2 servings of fruit (1 serving = 1 medium sized fruit).
65 grams of protein (organic or wild animal sources or plant-based nuts, seeds, beans, and legumes).
13 cups of filtered water (non-caffeinated herbal teas and broths count).
NUTRIENTS FOR A HEALTHY BABY
If your diet is deficient in nutrients, your breast milk will be too. Let’s take a look at some key nutrients in a nursing mother’s diet.
Vitamin A
Critical for supporting proper growth and combating infections.
Best sources:
Animal – High quality cod liver oil, pasture-raised egg yolks, and organic beef liver.
Plant-based – Hawaiian Spirulina, sweet potatoes, and winter squash
Vitamin D
Helps prevent rickets and a key nutrient for the immune system.
Best Sources:
Animal – Wild fatty fish like salmon, organic beef liver, and high quality cod liver oil.
Plant-based – maitake, portobello, and chanterelle mushrooms.
Choline
Vital for the development of the brain and nervous system.
Best sources:
Animal – organic beef liver, wild salmon and pasture-raised egg yolks.
Plant-based – chickpeas, split peas, and navy beans.
Vitamin B12
Essential for cell division, the formation of red blood cells and the general functioning of the nervous system
Best sources:
Animal – wild fatty fish like sardines and salmon, lamb, and scallops.
Plant-based – fortified non-dairy milk and nutritional yeast.
Good Fats
Fats like omega-3s, and more specifically DHA, are critical for brain and nervous system development.
Best sources:
Animal – cold water fish, egg yolks, and organic organ meats.
Plant-based – seeds (hemp chia, and flax), walnuts, and avocados.
WHAT TO AVOID
It’s just as crucial for your baby’s development to be mindful of avoiding poor quality food and environmental toxins. Make sure to avoid the following:
Pesticides
Unfiltered water
Artificially flavored and colored foods.
Food preservatives and additives — especially MSG.
Empty and refined carbohydrates.
Trans and hydrogenated fats.
By: Katie Stewart
Registered Holistic Nutritionist & Certified Essential Oil Practitioner
www.KatieStewartWellness.com
@katiestewartwellness
