Breastfeeding Meal Plan For Healthy Mom + Baby
Need healthy, milk boosting snacks?
Tired of trying to figure out what to eat while breastfeeding? It can be so overwhelming taking care of a baby all day and coming up with what to eat. Especially if you are trying to eat dairy free or gluten free for your baby. Make it easier on yourself and use this one week breastfeeding meal plan.
All the recipes in this plan are clean eating and real food based which can help you eat healthier while breastfeeding and get the nutrients you and baby need. And eating from a meal plan can even help you lose the baby weight, if that is your goal.
Being a Mom of 5 exclusively breastfed babies, I know the the never ending hunger and struggle to constantly keep up with the demands of breastfeeding. Not to mention all the things you need to take care of in a day.
Thats why it is so important to focus on feeding yourself well during this time period. Not just for baby and to be able to produce more breast milk. But to keep yourself balanced and healthy.
When breastfeeding hunger strikes the last thing you want to be doing in staring at an empty fridge or pantry. Or trying to figure out whats for dinner with a toddler at your feet and a crying baby ready to cluster feed.
Having a meal plan really helps because its one less thing you have to stress about.
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What Foods Should You Avoid In Your Breastfeeding Meal Plan
There are definitely some foods you dont want to be a part of your breastfeeding diet, even if they seem apropriate for weight loss. These are foods that are processed and full of artificial sweeteners. Some examples are:
- Low-calorie crackers, chips and snacks
- Diet sodas
- Sugar-free juices and candies with aspartame, sucralose or other chemical sweeteners
- Deep fried foods
- MSG found in many take outs and restaurants
- Processed soy foods like faux chicken nuggets
Any foods that are not real food, are usually full of chemicals that can alter your hormonal balance. Some of them are lower calorie, so they may be helpful to keep your calories low, but they dont necessarily nourish your body, which is our goal.
Eat A Diet That Leaves You Satisfied
You had the baby, and now you should pick up with your favorite weight-loss diet, right? Wrong. McManus says many women make this mistake because they’re focused on trying to lose their pregnancy weight. “Being a new mom means you’re going to experience serious fatigue until you adjust to your new routine, so you need a diet that can help carry you, not one that will leave you constantly hungry and feeling deprived,” she says.
To keep your spirits up, McManus suggests prioritizing nutrient-dense foods. “Treats here and there are perfectly fine, but tons of refined carbs, white breads, and sugary foods will have little gratification and will just end up spiking your blood sugar, making you more tired than you already are.”
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Does Your Breastfeeding Diet Affect Your Breast Milk
Yes, your diet can affect your breast milk, and studies have shown that the fat levels in your breast milk can increase with fat intake in the mothers diet. Protein can also pass through to the breast milk, which is where many babies can experience allergies or gassiness. Most mothers assume that their baby is gassy from high-fiber foods, when in actuality fiber CAN NOT pass through to the breast milk. Fiber is what causes gassiness. Most likely, the baby is responding to proteins in the breast milk, as well as their digestive system is still digesting.
Stay Hydrated All Day Long
Dara Godfrey, MS, RD, registered dietician for Reproductive Medicine Associates of New York, says hydration, especially if breastfeeding, is critical. She recommends up to 3 liters of water daily.
However, hydration needs can vary so its best to let thirst be your guide. A good way to gauge hydration is looking at the color of your urine. Pale yellow urine indicates proper hydration while dark-colored urine indicates that you may be dehydrated and need to up your water intake
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Snack Ideas For Breastfeeding
Snacking is a must while nursing to keep your energy up and hunger at bay. Just make sure that the snacks you choose contain healthy ingredients.
Here are a few snack ideas:
Checkout this Breastfeeding Snack Cookbook for more homemade ideas.
Effective Tips To Lose Baby Weight After Pregnancy
If theres anything we know, its that achieving a healthy weight post-baby can be a struggle. It can be stressful taking care of a newborn, adjusting to a new routine, and recovering from childbirth. Its a lot.
However, its important to return to a healthy weight after delivery, especially if you plan to become pregnant again in the future.
Well go over some effective methods to help you achieve a healthy postpartum weight so you can take on parenthood with pep in your step.
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Which Fruits Are Good After Delivery
The best fruits after delivery are the ones that you will consume on a regular basis.
Fruits are an amazing food group because they provide your body with:
Some of the best fruits include oranges, grapefruit, pineapple, and cantaloupe.
Other fruits you should eat after having your baby are ones that act as a natural laxative.
This is especially helpful if you had a cesarean delivery and are experiencing constipation.
These fruits include prunes, apples, pears, papaya, and melons.
Postpartum Diet: What To Eat To Feel Your Best
Having a newborn is exhausting. With all the focus on your little one, there’s little time to think about your diet postpartum. Read on for what to eat to feel your best post-pregnancy.
A healthy postpartum diet can help you heal and boost your energy levels during those sleep-deprived days. Here’s what a healthy postpartum diet looks like from post-delivery to later down the road, including the foods to focus onand how to realistically and easily fit them into your diet during this busy timeplus, other helpful information about when and how to get back to exercise and weight-loss post-pregnancy.
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Should My Breastfeeding Meal Plan Be Low
Your breastfeeding meal plan for weight loss doesnt need to be any one of the above! The key is to focus on nutrient-dense foods. Is the food you are eating full of nutrients? Most of these foods are lower in calories, so you end up getting full on less calories. That is why my program is full of nutrient-dense meals, rather than a low-carb or low-fat plan. If your food is colorful, grows from the ground, or is a real animal or plant-based protein, then it is okay. There can be a lot of stress when trying to decide whether low-carb, keto or even counting macros is right for your body.
I like to tell mamas that nutrients are right for your body. Dont worry about carbs, fat or protein right off the bat. Focus on nourishing your body for optimal healthy and lactation.
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Postpartum Diet Plan: Tips For Healthy Eating After Giving Birth
Its no secret that the food we eat fuels our daily activities an especially important point when those daily activities include caring for a newborn and breastfeeding.
But for many new mamas, the desire to lose the baby weight may take precedence over nourishing their body with the right foods to support recovery, milk production, rest, and all the other tasks required to get through the day.
Significantly reducing overall carbohydrate intake the go-to weight loss strategy for many women is not your best bet postpartum. Carbohydrates are necessary for new moms not just for breast milk production, but also for mental health, hormone regulation and more.
The good news it is possible to slowly shed a few pounds while still eating enough calories to keep up with the physical and mental demands of caring for your little one. The key is to be patient, eat well-rounded meals, and give yourself time.
The First Workouts Back May Suck
“When my doctor released me to work out at six weeks, I felt disconnected from my body, like I couldn’t make certain things fire. You might feel like you have low endurance, you’re tired, you’re uncoordinated. Even me! And when I started back, it was the one time in my life where I was like, ‘I need a water break, I’m going to check on the baby’I never took breaks before.
Those first few workouts back are uncomfortable, but you have to know that getting through them will let you get to the next level and the next.”
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Postpartum Diet Point : Focus On Auto
Remember that the postnatal period is not a time for making your most Instagram deserving meals. Rather, focus on determining a couple of auto-pilot meals those are the familiar dishes you or your partner might almost make in your sleep you understand them so well. Preferably, these meals also need minimal time and tidying up, like entire wheat spaghetti and meat sauce with a pre-mixed kale slaw salad. Remember, meals dont have to be premium to be nourishing setting those kinds of expectations can undermine efforts from the beginning leaving households without a sensible or sustainable strategy.
Postpartum Diet Point : Get Physical
If you can squeeze a little activity into your hectic new-mother day, youll slim down faster. Get your practitioners approval and take it slow with moves produced postpartum workout you wont have the strength or endurance you may have had this time in 2015. Vigorous strolls with the stroller or child provider can be simply the ticket for a much healthier body and mind . Also consider signing up with a postpartum exercise class, either one that involves your kid or one that offers on-site care.
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Set A Fitness Example
“People ask me all the time: How am I supposed to dedicate this time to working out for myself? But it’s not just for yourself. One of the most important things we teach our kids is that they have to take care of their bodies, and that it takes time. If you show your kids that you dedicate an hour a day to taking care of your body, they learn that health is something worth investing in.
Plus, there’s such an incredibly long list of benefits besides your healthyour mental state, your ability to perform, your clarity throughout the daythat the time you put into exercise truly pays off in helping you be a more present parent.”
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Postpartum Diet Point : Plan Ahead
Time is a precious product during the first few months after the child is born, so when you have a minute to think of meal preparation, why not plan for the next 2 and even three weeks? Create and organize recipes by week for each autopilot meal so that they can be utilized to make fast grocery lists.
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Food With Added Sugar And/or Refined Carbohydrates
Food rich in sugar and refined carbs have low nutrient value and yet, are high in calories. Consuming food with high calorific value and low nutrient value can increase your weight, up your risk of developing heart health issues, cancer and diabetes. Try to steer clear of fizzy and sugary drinks and other such processed food variants such as packaged biscuits, cakes and the like. Opt for whole foods instead. If you must consume something sweet, go for desserts from an organic bakery as opposed to processed and packaged cookies.
Truth About Weight Loss After Pregnancy:
What you usually say when you think about losing weight is that you want to slim down. You may want to lose weight around your breasts, thighs, and belly after delivery. But the strange thing about slimming down is that it doesnt necessarily mean taking the actual weight off the scale. You can get slim without even seeing a shift in weight.
However if you lose inches, while your weight could stay the same, is a sign that you are going in the right direction. Understanding the difference between weight loss and body fat loss will change how you view yourself and progress.
Inch loss is loosening inches across typical fat storage areas with or without weight loss. If your body loses excess fat, you lose inches around your belly in places like your waist, hips, and thighs. Inch loss is very important especially if you have extra fat around your belly in this situation, which means you have high fat in your belly.
Its important to know that you dont have to lose a lot of weight from the whole body you just need to target your fat regions.
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Tips To Lose Weight While Breastfeeding
While some women lose weight while breastfeeding, there is no guarantee that nursing will simply melt away the pounds gained during pregnancy. However, there are some things that you can do to increase your chances of losing weight during the postnatal period:
- Begin exercising. Talk to your doctor about adding exercise once you heal from delivery. By about 6 weeks postpartum if you had a normal. spontaneous vaginal delivery, you should be able to begin doing some light or moderate exercise. If you’ve had a Cesarean section, it will take longer to heal, so you will have to wait to begin an exercise program.
- Eat healthy foods. is full of non-nutritious, empty calories. They add to your daily calorie intake, but they don’t give you any of the nutrients that you need. Eating empty calorie foods may prevent you from losing your pregnancy weight. You may even gain weight.
- Get enough sleep. It might be hard for a new breastfeeding mom, but try to rest when you can. Lack of sleep can lead to difficulty losing weight and weight gain.
- Start slow. After your postpartum checkup you can start to lose weight gradually at the rate of about 2 to 3 pounds per month. If you’re considerably overweight, you may lose weight faster. Speak to your doctor, a lactation consultant, and/or a nutritionist to help you plan a healthy weight loss program including enough nutrition for you and your baby.
Final Words On Postpartum Dieting
Dieting in the postpartum period can be very stressful.
This is why I recommend giving your body the time it needs to heal and recover before attempting any dietary change.
Once you feel ready, be sure to follow the guidelines I mentioned above.
Now I want to hear from you.
Which tips are you most excited to try?
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How Much Should A Breastfeeding Mom Eat
Instead of focusing on how many calories you are eating, try to just eat 3 well balanced meals per day with 2-3 snacks in between.
Listen to your hunger cues. eat when you are hungry and make sure that when you do that you are eating healthy options.
Following this basic guideline will help take the stress out of counting calories and feeling guilty about everything you eat.
In my experience, while breastfeeding, you tend to eat way more than you normally would. And that is okay! You are feeding a little one and trying to keep up your own energy.
Just try to be mindful to eat real food and stay away from processed foods high in additives as much as possible because what you eat while breastfeeding does matter.