The Importance of Fat for the Nursing Mom
Sarah here. Baby #3 is going to make an appearance any day now and I couldn’t be more excited to meet him or her (it’s a surprise!). It’s been an amazing pregnancy and knowing that it will likely be my last, it’s one that I have tried to cherish and remember.
Knowing that I plan to breastfeed the new baby has me doing everything that I can to prepare my body for the job of creating milk and sustaining me, while still running a business and taking care of a 4 and 2 year old and a newborn. It takes a lot of work for the body to produce milk and still do all the other things that moms do, so why not nourish the body the best way possible? Nursing moms need to consume about 500 extra calories a day to sustain adequate supply. If that sounds daunting to you, don’t worry, there are easy ways to get those extra calories that your body needs.
I didn’t know this when Nicole and I started Ladybird Provisions® back in 2016, but Coffee Bombs® have been crucial for me with all three pregnancies and with my breastfeeding journey. The healthy fats are beneficial for both fetal development and milk production but have also helped me in so many other ways. The collagen protein found in Coffee Bombs also helps support baby and mom’s changing body throughout pregnancy and beyond. Coffee Bombs not only provided some of the nutrients my body needed for creating life and producing milk, but they also have given me the energy needed to get through the work day and the early days of having a newborn and I’m counting on them doing the same this go around. I honestly don’t know what I would do without Coffee Bombs and I’m hoping that they can help you, the soon-to-be and maybe nursing mom, the same way they have helped me.
Along with eating a balanced, whole food based diet, the addition of healthy fats is crucial for a healthy milk supply. Besides Coffee Bombs to your morning brew, try adding a little extra olive oil on salads, an extra pat of grass-fed butter when cooking eggs, and some nuts/flax/chia seeds smoothies and other dishes. Pregnancy and breastfeeding are no time to think about dieting, so by all means eat what your body is craving, but for the best nutrition for you and baby try to focus on real food as often as possible.
My Favorite Go-To Meals (That Are Fast And Easy)
- Coffee Bombs (DUH!). I add a Happy Cacao or Vanilla Cinnamon Coffee Bomb to my morning brew every. single. day.
- Scrambled eggs with cheese and ½ an avocado. I always like throwing in some leftover veggies (broccoli, green beans, or salad) alongside. Drizzled with olive oil.
- Banana/Zucchini Bread or Muffins. I like to make a few batches of quick breads before the baby arrives. Not only is it easy to throw in the freezer and have handy when you are hungry and in a pinch, there are so many ways to make these more nutrient dense. These are also great for easy kids snacks! Find your favorite recipe (I like this one) and try a few of these swaps/add-ins:
- Use avocado oil, coconut oil, or olive oil instead of vegetable oil. Vegetable oil is highly processed and inflammatory and doesn’t support your body the same way
- Add in some shredded carrots or apple for extra Vit A, fiber and natural sweetness
- Add flax meal and hemp hearts for added protein, fat and fiber
- Use coconut or maple sugar in lieu of cane sugar for a lower glycemic index and natural vitamins and minerals
- Frozen Pizzas. I always have some frozen pizzas and/or burritos laying around. I try to get the better-for-you options like Amy’s Pizza but just do the best you can. The early days with a newborn are hard!
- Tuna Salad made w/ avocado oil mayo, mashed avocado, and pickles. This is so good to have on hand for an easy sandwich, salad topper or spoonfuls right out of the bowl!
- Fresh fruits and veggies washed and ready to grab. I always wash grapes and berries and put them in a bowl in the fridge so no prep work is needed when I want to snack on some cold fruit. It also makes it a lot easier to make quick snacks for the kids!
- Keep some good and filling snack bars around to hold you over. I really like The YES Bars lately because they are made from organic nuts and seeds and a little bit of maple sugar. Keep the ingredient list short and clean and try to avoid too much sugar. Remember, fat is your friend here!
- Let your friends and neighbors bring you home-cooked meals (or take out!). Take the help from friends and neighbors who offer to bring you food. It’s so nice to have hot meals that you don’t have to think about!
Just remember, momma, you are doing great! It’s hard but amazing and I am so glad to share this adventure with all of you! If you want to learn more about Coffee Bombs or are interested in trying them, head to LadybirdProvisions.com for details or send us an email at firstname.lastname@example.org