Many mothers will tell you that although nursing is completely natural, it is not always easy. However, with the right set of recipes for breastfeeding moms, issues relating to exhaustion and lack of milk production can be avoided.
Perhaps one of the quickest, most simple and effective ways for moms to get the right nutrition in their diet during this potentially energy depleting period is by getting out the blender and making some smoothies.
Key Nutritional Guidelines for Nursing Moms
It’s a good idea to select ingredients for your smoothies that are rich in complex carbohydrates, protein, healthy fats, and calcium. A diet balanced in these components will help create a good quality supply of milk that will be satisfying to your baby.
Smoothie recipes for breastfeeding moms are best sweetened with fruit or dried fruit such as dates and not processed sugar. When you have a well balanced diet, they will come less because your body will be satisfied and both of your immune systems will get a boost.
Good Choices for Smoothie Ingredients in Recipes for Breastfeeding Moms
-Yogurt and kefir are especially good because they have added probiotic benefits aside from being rich in calcium and protein.
-Tahini butter is rich in calcium. Raw is best for maximum nutrition, but remember to keep it refrigerated. You can also make your own quite easily if you have a vitamix or a good food processor.
-Soft tofu and soy milk are protein and calcium rich. Just don’t overdo it incase your baby has a hard time digesting them.
-Soaked and sprouted nuts and seeds such as almond and sunflower. They can also be made into nut and seed milks quite easily.
-Kale and spinach are raw veggies that can blend quite seamlessly into smoothies without a weird taste or texture. They are also among the most calcium rich vegetables available.
-Powders such as whey, pea protein, or hemp are great natural sources of protein.
-Brewer’s Yeast can provide B12 that may be lacking if you’re a vegetarian especially.
-Cold pressed oils such as coconut, hemp, and flax are superior sources of good fats as they are omega fatty acid rich.
-Coconut meat and milk is high in calcium, nutrients and healthy fat.
-Fresh and seasonal for fruits and veggies is always best. Organic certification helps monitor contaminant levels that could accumulate and create negative side effects.
Ingredients to Increase the Flow and Production of Breast Milk
Substances that increase the flow or production of breast milk are called galactogogues. Most women have enough, but if you feel you need more for your baby, you can try including moringa leaf powder. Herbs such as oatstraw, nettles, and fennel can be steeped into tea, cooled and added. Tinctures can also be found of them.
Experimenting With Personalized Smoothie Recipes
It’s important to create your own smoothie alchemy according to the right food combinations and flavors that appeal to you. Some moms have posted recipes if you feel you need guidelines to get started. Have fun and happy milk making!