Sample Menu for Nursing Moms

Nursing Pajamas

It is great to have a sample menu that includes healthy meals for while you are breastfeeding. Menu planning should include at least three meals and two or three snacks per day. There should be very little to no empty calories and very little to no sugar filled snacks.

Nursing Pajamas

There are so many nutrients and vitamins that are necessary to your diet that there is no room left for snacks that do not have a nutritious value. Breastfeeding women need more servings of calcium, iron, protein, and good fat. The American Academy of Pediatrics says breastfeeding women should have five servings of calcium rich foods per day.

Sample meals should not be eaten every day exactly the same. It is suggested to replace each food or meal every day with a new item that has similar properties. For example, if your sample meal says eat an apple with peanut butter for a snack, that snack consists of an apple which is a complex carbohydrate and peanut butter which is full of protein and polyunsaturated fat or good fat. The next day you could replace that same snack idea with different items such as a bowl of protein packed cottage cheese with berries of your choice. This way you are getting similar nutrition out of different foods.

Here is a sample menu that includes one day of meals. For breakfast, have a bowl of sugar-free, whole grain cereal such as Autumn Wheat by Kashi with a handful of blueberries on top and milk. If your newborn has a sensitive tummy to you drinking cow's milk, replace it with rice milk. Your morning snack can be a banana with peanut butter or cottage cheese. For lunch, try a turkey burger with avocado on a whole grain bun. Add a small green salad on the side with some cheese and sesame seeds. A good afternoon snack is yogurt and grapes. For dinner, have one piece of grilled chicken breast with your favorite rub or marinade. Add some roasted sweet potatoes and steamed broccoli as sides.

Make sure to drink a lot of water throughout the day. Invest in a good water bottle that you like in a few fun colors and keep it filled regularly. This will entice you to have it next to you at all times.

Sample Menu for Nursing Moms
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