Eating well while breastfeeding can be really challenging with a new-born to take care of and a shortage of sleep. Even more so if you have an active toddler to contend with during the day as well. However, making sure that you are eating well can not only help your energy levels, but also your milk supply too.
Batch cooking can be a good way of filling your fridge and freezer with lots of nutritious meals that are ready to reheat. Lots of mums find they are especially hungry while breastfeeding, and so it’s a good idea to have lots of healthy snacks to hand, for when temptation strikes!
I am grateful to Dr Harriet Holme (registered nutrition consultant and experienced paediatrician) for writing this blog post with me. You can also find her on Instagram as @Healthyeatingdr.
8 top tips for eating well while breastfeeding:
1. Vitamin D is vital for optimal functioning of 20% of our genes and most people can’t make enough from sunshine alone all year around in the UK, which is why I generally recommend taking a Vitamin D supplement.
2. Eat wholegrain foods such as brown pasta, bread and rice.
3. Eat at least 5 portions of fruit and vegetables per day.
4. Aim for a fibre intake of 30g (especially important immediately after giving birth) so enrich your diet with extra dried fruit, beans, and lentils, in addition to fruit, vegetables and whole grain carbohydrates.
5. Remember to include foods rich in calcium in your diet, either dairy products, or non-dairy such as tofu, pulses, sardines, and dried fruit.
6. Drink plenty of fluids – avoid caffeine, and sugary drinks instead choose water. There are lots of ways of making water more interesting such as adding herbs like mint, or verbena or slithers of vegetables such as cucumber.
7. Aim for a diet rich in Omega 3 from seeds, nuts, seaweed and oily fish and consider taking a high quality supplement.
8. Ensure you are eating healthy mono-unsaturated fats such as those found in avocados, nuts and extra virgin olive oil. Have a handful of mixed nuts per day.
Snack ideas:
Plant based snacks are great such as those from Pep and Lekker (use 5MHEANB for 10% off), Spare Snacks made from wonky fruit and vegetables and Ape Coconut bites.
Smoothies can also be a great way of getting calories and nutrients in quickly.
Recipes:
1. Tasty, quick and nutritious breakfast
80g rolled oats
1 tbsp chia seeds
1 tbsp sprouted ground flaxseeds
½ tsp ground cinnamon
400mls of dairy or non-dairy milk
1.5 tbsp date syrup (to taste)
½ tsp vanilla extract
Combine all the ingredients, mix well and leave overnight. Scatter with a topping of your choice such as fruit, chopped nuts, coconut flakes, freeze dried berries or cocoa nibs.
2. Healthy breakfast pancakes
These are perfect for sharing with toddlers or a brunch at the weekend (makes approximately 10 pancakes)
2 very ripe bananas, mashed
2 eggs
1 tbsp almond butter
1 tbsp chia seeds
1 tsp baking powder
Wholemeal or spelt flour
Combine all the ingredients and use enough flour to create mixture that will drop off a spoon. Heat a little extra virgin olive oil in a large frying pan, and spoon in the mixture, spreading out with the back of the spoon as needed. Once bubbles start appearing, flip over and cook for another 1 minute or so. Serve with almond butter a topping of your choice such as fruit and chopped nuts.
3. Quick lunch for on the go with toddler / one handed eating while breastfeeding!
1 Wholegrain or sweet potato wrap
Avocado roughly chopped
Handful of cherry tomatoes roughly chopped
¼ cucumber roughly chopped
2 tsp dairy or non-dairy crème fraiche or replace with hummus
¼ tin of cooked and drained black beans
1 cooked chilli chicken breast, sliced (buy pre-cooked or marinate yourself) or replace with grilled halloumi
Heat the wrap in the frying pan, cover one side with the crème fraiche. Scatter over the other ingredients, fold in half and eat.
4. Vegan one pot curry
This dish freezes really well and is super adaptable (serves 4)
I find that this dish works just as well with a few time saving shortcuts such as use pre-prepared butternut squash, try frozen chopped onions, and the pre-prepared garlic and ginger (lots of preservative free versions for sale now), which are great to use when you are particularly short of time. It also is a great dish to batch cook and works well if you wish to add chicken or fish.
1 butternut squash, peeled and chopped into chunks approximately 2cm big
2 inches of fresh ginger, peeled, and chopped or grated
2 cloves of garlic, peeled and chopped
1L fresh vegetable or chicken stock
2 onions, finely chopped
200g split red lentils
1/3 bar of creamed coconut
1 tsp turmeric
100g baby spinach of cabbage
Juice of 2 limes
1 large handful of coriander, chopped
1/2 can of cooked and drained chickpeas
½ can of cooked and drained borlotti beans
Optional dried chili flakes to taste
Into a large pan add the creamed coconut, ginger, garlic, onion and stock, before covering with the lid. Simmer for 10 minutes, add the lentils, turmeric, and dried chili flakes. Simmer for 15-20 minutes until the squash is tender and the lentils are soft. Add the chickpeas, borlotti beans to warm through, and the spinach or cabbage to wilt into the stew. Add the juice of the limes, and season with salt and pepper. Garnish with the coriander and serve with brown rice, a wholemeal naan bread, and a spoon of kefir yoghurt.
More about Dr Harriet Holmes:
I studied medicine at the University of Cambridge, and have over a decade of experience in academic clinical practice as a paediatrician. Additionally I have a PhD in genetics, and use these uniquely developed scientific and clinical skills for the benefit of my clients and students, exclusively consulting as a registered nutritionist (Associate of Nutrition) and lecturing in culinary science and nutrition.
Follow me @healthyeatingdr for more evidence based nutrition facts.