Breastfeeding is very energy-demanding. Meaning, you need to make sure you are adequately refuelling and nourishing your body. A woman will typically expend an additional 640 kcal/day while breastfeeding. That is a lot! There are also certain types of food groups that can assist in the production of breast milk, refuelling your body and should form part of your 'staples' when breastfeeding.
It can be tempting to want to jump straight back into exercise and achieve your pre-baby bod BUT...The more you fuel your body during the postpartum/breastfeeding period, and the more you actually do breastfeed...the greater your milk supply will be. Demand = Supply. So, take this as an opportunity to enjoy all the scrumptious healthy foods!
Galactagogues
The word itself sounds a little silly. And although, there is no significant evidence that foods such as brewers yeast and other herbal ingredients (both of which are galactagogues) increase your milk supply...we do recommend this particular one. Wholegrains. Specifically, oats (also considered a galactagogue). Oatmeal is a very nutrient-dense food, while also containing some bioactive nutrients which work to increase blood flow to your body's tissues. Not only that, but it is a fantastic source of carbohydrates to refuel your body.
A single-serve of oats makes up the following recommended daily intake during lactation...
Iron 1.72 g (17% RDI*)
Magnesium 61 mg (20% RDI*)
Phosphorous 194 mg (28% RDI*)
Zinc 1.26 mg (11% RDI*)
Thiamine 0.299 mg (21% RDI*)
*recommended daily intake during lactation
Recipe
- 150g of mixed berries
- 1/2 a banana (frozen if possible - it will make it extra thick and creamy!)
- 1/2 cup of rolled oats
- 1 cup of milk (of choice - skinny, almond, soy, etc)
- 2tps of raw honey
- ice
Blend, top with your favourite fruit and enjoy!
Make sure you tag us in your scrumptious creations ! @bodyicewoman & BodyICE Woman | #BodyICEWoman
For more healthy recipes and wellness tips, head to our blog.
Sources
[1] https://www.ncbi.nlm.nih.gov/books/NBK235579/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5338995/
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