Food to eat while BreastFeeding

Try to include as many types of fresh, healthy food as possible. Make sure your plate is always balanced with enough protein, carbohydrates and fats. It takes energy to produce milk and if you don’t eat enough calories, you might experience feelings of tiredness.

Eggs, beans and lean meat are good sources of protein. You should also fill up on cold water fish like salmon, lake trout, shrimp, Pollack and scallops because they provide omega 3 fatty acids as well necessary for eye development. Carbohydrates should be as complex as possible and great sources are whole grains, vegetables and fruit. Fat should be the healthy kind, like that you get from olive oil, avocados and nuts.

Try to include Turkey, chicken, sardines, potatoes, collard greens, Brussels sprouts, cauliflower, soybeans and flax seeds because this contain high choline content. Choline is a chemical that is present in breast milk and assists in memory development. It is also known to help the liver work properly, which is to cleanse your blood of harmful substances. It plays a part in keeping cell membranes healthy so that essential nutrients can enter cells to better our overall wellbeing.

Here are some Filipino food you may want to prepare to help aid your milk production:

1. Chicken Tinola with malunggay. Click here to view the Recipe. Just add malunggay leaves in the recipe.
2. Nilagang Baka. Click here to view the Recipe
3. Kansi. Click here to view the Recipe
4. Sinigang na Baboy Click here to view the Recipe
5. Tinolang Halaan
6. Sinigang na ulo ng Maya-Maya sa Miso
7. Soupy Ginisang Monggo
8. Tinolang Tahong with Malunggay
9. Bulanglang Click here to view the Recipe
10. Monggo with Malunggay
11. Misua with Malunggay
12. Ginataang Kalabasa with Sitaw and Malunggay
13. Ginataang Tilapia Click here to view Recipe

More Foods to help you gain milk

1. Oatmeal is fantastic for building and maintaining your milk supply. Whether you enjoy a hearty bowl of hot oats in the morning or you sprinkle granola on your yogurt, make sure you’re eating some oats. You already know that oatmeal helps to lower cholesterol and can aid blood pressure regulation, but increasing your supply is another awesome benefit of chowing down on oats.
2. Carrots are full of beta-carotene, which just happens to be in extra demand when you’re lactating. Carrots are a healthy source of carbohydrates and will boost your potassium, too.
   
   Snacking on carrots is also a great way to help you lose some of that stubborn baby weight. Peel and slice a bag of carrots at a time and store them in your fridge for easy snacking.
3. Green Papaya
4. Sesame Seeds is high in calcium to boost your milk
5. Ginger
6. Malunggay. The lactation enhancing effects of malunggay leaves as evidenced by a greater increase in maternal serum prolactin levels. Hence there are studies shows that it is good source for breastfeeding mothers to produce an ample amount of milk for their babies. Read here for more Health Benefits of Malunggay
7. Coconut Water is rich of nutrients such as Lauric Acid, Dietary Fiber, manganese, calcium, riboflavin, and vitamin C. Lauric Acid and Dietary Fiber it prevents disease and boost our immunity. It also help promotes proper bone and brain development in your little one. The anti-funga; and anti-bacterial property of coconut water protects your newborn baby from various harmful infections. 
8. Water will ensure proper milk production and maintain adequate energy levels in your body. Dehydration is one of the major issues faced by lactating mothers that can reduce milk production, cause fatigue and drop in stamina. 
9.  Garlic has anti microbial and anti oxidant properties that helps your body to battle infection and improve milk supply in your body. It helps strengthen your immune system and boosts lactation.

Lactation Cookie Recipe

You’ll need:
1 cup of butter
1 cup of sugar
1 cup of firmly packed brown sugar 
4 tablespoons of water 
2 tablespoons of flax seed meal (don’t skip this step, and no substitutions!)
2 eggs 
1 teaspoon of vanilla 
2 cups of flour 
1 teaspoon of baking soda 
1 teaspoon of salt 
3 cups of steel cut oats 
1 cup of chocolate chips 
4 tablespoons of brewer's yeast 

Directions: 
1 Preheat oven to 350°. 
2 Mix the flaxseed meal and water and let sit for 3-5 minutes. 
3 Cream the butter, sugar, and brown sugar.
4 Add eggs and mix well.
5 Add flaxseed mix and vanilla, mix well. 
6 Sift together flour, brewer’s yeast, baking soda, and salt. 
7 Add dry ingredients to butter mix. 
8 Thoroughly stir in oats and chocolate chips. 
9 Scoop onto baking sheet, approximately 1” balls.
10 Bake for 12 minutes. 
11 Allow cookies to set for a few minutes before removing from tray.
12 Enjoy!

Source:

"Foods to Eat While Breastfeeding." Panlasang Pinoy. N.p., 25 Nov. 2013. Web.
"Foods with Choline." Panlasang Pinoy. N.p., 24 Feb. 2014. Web.
"10 Foods to Increase Lactation." Mom 365
"Breastfeeding Diet - 10 Best Foods For New Moms." MomJunction. N.p., 07 May 2014. Web.