Here are some useful tips to help improve your overall nutrition as a breastfeeding mum:
– Add a scoop of protein powder into oats in the morning
– If you’re making toast, spread it with nut butter and full fat butter
– Buy pre-cut fruit and veggies – this makes food preparation a lot easier!
– Always cook more food at dinner and reheat this for lunch the next day
– Stock your fridge and pantry with nutritious snacks like yoghurt pouches, hummus pots, edamame beans, popcorn, seaweed thins, trail mix, protein powder, frozen fruit, bone broth, pre-made chia puddings, dark chocolate, pretzels
– Always add a source of protein to your meals or snacks (think boiled eggs, greek yoghurt, protein shake, handful of nuts and seeds)
– If you’re cooking scrambled eggs, throw in some left over roast veggies to boost up the fibre and antioxidant content
– Add in some dried seaweed to a warm cup of bone broth or miso soup to increase your daily iodine intake
– Smoothies will be your best friend. They are easy to load up with all sorts of nutritionally dense foods. Try a breastfeeding protein powder, nut butter, frozen berries, spinach and your choice of milk. Yum!
– Swap white rice for brown rice or quinoa, both options are higher in fibre, iron and calcium
– Make sure your freezer is stocked with frozen fruit (berries, mango, banana, dragon fruit, avocado) and vegetables (broccoli, spinach, cauliflower, veggie mix). These can either be added into a quick smoothie or added to your lunch or dinner for a quick nutrient boost
– If you are using plant-based milk, make sure it has been fortified with calcium
– Aim to always have a small glass of water after you feed baby. If you find water isn’t hydrating you enough, you can try coconut water
– Pack snacks in your nappy bag so you’ll always have something to munch on while you are out and about
Meagan McWhirter is a Masters qualified clinical nutritionist specialising in maternal health and founder of Maternal Essentials, which formulates nutrient dense, protein-based supplements for mums. She is incredibly passionate about maternal mental health and is currently undertaking her thesis researching postpartum depression. She provides 1:1 holistic motherhood nutrition support at Maternal Essentials.
