24 Essential Tips for a Healthy Lactation Period
A healthy breastfeeding journey starts with good nutrition. The foods you choose can have a direct impact on your milk supply, your energy levels, and your baby’s growth and development. Eating well isn’t just about quantity; it’s about quality too. From staying hydrated to including nutrient-rich foods, there are simple steps every mum can take to support her body during this crucial time.
Hydration is key—aim to drink around 2-3 litres of water daily. Herbal teas and fresh juices can also contribute to your daily intake. When it comes to food, prioritise those rich in omega-3, calcium, iron, and vitamins A, C, and D. Leafy greens, lean proteins, whole grains, and nuts are all excellent choices to keep your energy up and your milk flowing.
We’ve gathered expert tips to help you nourish your body and your baby during the breastfeeding phase:
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Snack Smart: Keep healthy snacks like almonds, fruit, or granola bars within reach.
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Prioritise Protein: Eggs, lean meats, and legumes help maintain energy levels.
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Iron Boost: Dark leafy greens and fortified cereals can prevent fatigue.
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Omega-3 for Brain Health: Salmon, flaxseed, and walnuts are fantastic for you and your baby.
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Calcium for Strength: Dairy or fortified alternatives support bone health.
At Bshirt, we believe in empowering mums with the knowledge and tools to breastfeed with confidence. That includes understanding how to fuel your body for the best possible breastfeeding experience.
What’s your go-to snack while nursing? Let us know in the comments below!
