10 Foods to Nourish Breastfeeding Moms

two eggs with smiley faces

As a breastfeeding mama, you need to eat well, to enrich your breast milk supply and to keep your body functioning at its best. You may need 400-500 extra daily calories, but that doesn’t mean you should dive into the ice cream! Pamela Mahon, a nutritionist with the California-based Wholistic Kids and Families integrative medical practice, advises moms to eat whole, nutrient-dense foods to nourish your body—and baby. She emphasizes eating pesticide-, herbicide-, hormone-, and fungicide-free foods to minimize “toxic load.” Read her specific edibles to feed you and your babe deliciously and healthfully.

Water and Other Hydrating Fluids

a glass of water

Family nutritionist Pamela Mahon recommends at least 64 ounces of water and fresh juices each day to hydrate your brain, help de-toxify your body through sweat and clean urine, and aid in digestion. “Since your brain is mostly water, drinking it helps you think, focus, concentrate, and be more alert,” she says, adding that fresh fruit and vegetable juices, soups and broths, and homemade smoothies are also good sources of hydration. She cautions against artificially sweetened beverages or too much citrus juice, because the latter may cause rashes or upset tummies in nursing babes.

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About Katie Quirk Dunyon

I'm a married mom of two living in Seattle, WA. I have a seven-year-old little boy, a first grader! He's a fairly reserved kid and all about Legos and building sets. Then I have a little girl who will be three at the end of February. She's a tiny thing but a big ham; we call her our clown. They're a lot of work but also a ton of fun. I love to eat, cook, and run (in that order). But at the end of the day, give me a spot on the couch and a little bit of TV or a good book, I'm done!
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