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When I was breastfeeding my babies, I was constantly hungry because I was burning some major calories, much like I would after working out at the gym. In fact, experts say moms who are exclusively breastfeeding need between 300 and 500 extra calories a day.
When you have a new baby, having the time to eat a meal, much less take a shower, is near to impossible.
Yet it’s not only important to make sure you eat enough to keep up your milk supply, give you energy and help you shed the baby weight, but what you eat and the quality of your food are also important.
7 Superfoods for breastfeeding moms
I eat eggs almost every morning because they’re packed with protein to keep me going all morning. Eggs also contain choline, lutein, vitamins B12 and D, riboflavin and folate.
Scramble up one egg and two egg whites for a healthy breakfast, make a healthy quiche or frittata for dinner or cook a bunch of hard-boiled eggs for grab and go snacks.
When you’re busy with your baby or out and about, grabbing a handful of almonds is a healthy way to squelch hunger. Almonds, and other nuts and seeds are great sources of protein, fiber, vitamins, minerals, antioxidants and healthy fats.
Green leafy vegetables like broccoli at most meals is a great way for you to get the vitamins you need including A, C, E and K as well as calcium and lutein.
In fact, a recent study found that people who higher levels of lutein, found in green leafy vegetables like broccoli, kale and spinach as well as avocados and eggs, may ward off cognitive decline.
They’re also low in calories but filled with fiber to help you feel satiated. Eat them raw or cooked, they’re delicious in any dish.
Fresh, frozen or canned, salmon is a healthy option for breastfeeding moms. Salmon is a great source of protein, vitamin B12 and D and omega-3 fatty acids.
Whole grains are an excellent source of B vitamins and minerals and fiber to fill you up. Quinoa is one of the best types of whole grains you can eat because it also has protein—one cup contains 8 grams! I also love quinoa because you can make it for any meal—including breakfast
When you’re breastfeeding, you have an increased need for zinc. Beef is not only rich in zinc but it’s a good source of iron and B vitamins to give you energy. If you’re vegetarian or vegan, you can get zinc in other foods like pumpkin seeds and chickpeas.
Beans and legumes are excellent sources of minerals, phytochemicals, protein and fiber. I like to soak and cook beans but if you don’t have the time, canned is fine too. Beans are also versatile in any meal—fajitas, chili, as a snack or even with your morning eggs.