I’ve seen it too —all those pictures of people breastfeeding their children and looking like they’re in bliss.  I remember when I was home with a newborn and in the throes of trying to figure out how to feed my child when that famous picture of Giselle came out and she was breastfeeding her daughter as she got ready for a photo shoot.  Oof.  Not only was that photo a blow to my identity as a Mom, it also made me angry.  There I was at home in my yoga pants, covered in milk, nipples so cracked I was crying, cursing the nipple shield I had thrown across the room and exhausted out of my mind with a baby who was cluster feeding; while Giselle looked glamorous and at ease with her child in a make-up chair.  That photo, according to the media, was supposed to normalize breastfeeding.  Maybe it did.  But, I could go on about how it’s also potentially toxic.  Instead I’ll simply say—that’s not normal!

Feeding, sustaining and nourishing our children can be arduous work that is not glamorous for most of us.  It’s important and valuable work that can be beautiful and wonderfully connecting.  But, it can also be stressful and challenging.  And, when we are tired and our work as parents becomes stressful that’s when we tend to put our own needs aside.  For those that are breastfeeding and trying to feed themselves, this often looks like eating a piece of leftover toast one-handed while the baby sleeps in her arms or quickly gulping down cold coffee before bouncing the baby back to sleep and throwing in a load of laundry.

For those who are breastfeeding, food that can be eaten anywhere and is simple to prepare is so useful.  Sometimes this prerequisite causes people to make choices that aren’t the most nourishing because they’re just trying to get by.  But, with a little preparation you can have food on-hand that is both simple to prepare and eat, while also being nourishing for you and the baby.

Macronutrients

When thinking about nourishment while breastfeeding it’s important to keep in mind the three macronutrients—healthy fats, protein and carbohydrates.  These three categories of nutrients are “macro” because you need them in the largest amount for the body to function properly.   In particular, healthy fat is important during this time because it’s a building block for hormones that are trying to rebalance and regulate postpartum.  And, healthy fat is important for an infant’s optimal growth and development.  Fat also supports the absorption of key vitamins like A, D, E & K that are essential for both you and your baby; and fat provides us with sustained energy throughout the day.  As a bonus, fat is what makes everything taste ridiculously good.  So this is a good time to enjoy that extra dash of cream in your coffee!

In addition, high quality protein is important in the postpartum period because it’s essential for creating cells for muscles, bones and body tissue.  All of which is important while recovering from pregnancy and childbirth.  And protein, like fat, supports sustained energy throughout the day.  Finally, carbohydrates are important to get fiber, fast burning calories for quick energy and they also support milk supply.

So, when putting together a meal or a snack, try to think of having two to three macronutrients in hand or on your plate for sustained energy, to minimize blood sugar crashes and for optimal nourishment for you and baby.

What to Eat

It’s important to eat four meals per day or to eat several snacks throughout the day to maintain energy and to get enough calories while breastfeeding.  The CDC recommends that you eat 300-500 extra calories per day while breastfeeding.  So, now is the time for adding a little extra to meals or having another snack.  When you have an infant it may feel challenging to take the time to make a meal or snack plan, but a little planning can go a long way.  As one of my friends always says, “Go slow to go fast.”  And this couldn’t be more true for getting nourishment when breastfeeding.

When planning, sit down and determine what you want or need to eat every day for one whole week for breakfast, lunch and dinner.  Utilize your slow cooker or pressure cooker and double some recipes so you have leftovers to cover some of those planned meals.  A doubled recipe for shredded beef in the slow cooker can be made for dinner and then supply you with tacos for lunch for a few days or a burrito for another dinner too.  Leftovers are truly your fast and easy best friends while breastfeeding and beyond.  And, if someone is doing a meal-train for you, it’s okay to make specific request from friends and family too.  They want to be helpful to you so let them know what you and your family need.

Meals

The following are simple meals that can be made with varying quantities to plan for leftovers and are great meal train ideas for that friend that doesn’t know what to cook for you.

• Egg bake with meat and veggies

• Baked potatoes or sweet potatoes with ground meat, sour cream and broccoli

• Roasted root veggies with a rotisserie chicken

• Meatloaf with roasted sweet potatoes

• Premade meatballs frozen in a bag (to reheat for meals/snacks) with squash soup

• 12 Hardboiled eggs premade & in the fridge, loaf of whole grain bread and butter

Weekly Staples to Include on Your Grocery List

• Full fat whipping cream or coconut milk (from a can not carton) for your morning coffee

• Collagen Peptides, which are tasteless, will add nutrients and pack a protein punch to your afternoon tea or smoothie

• Avocados to eat with a spoon and salt or to put on soup, potatoes or plantain chips as guacamole

• Ghee or full fat grass-fed butter is full of nutrients to add on top of potatoes or to cook scrambled eggs

• Potatoes or sweet potatoes when baked can be slathered in butter and eaten with one hand when wrapped up in some foil like a burrito

• Nuts and seeds or nut butters to eat by the handful or spoonful or straight from the packet; and to smear on apples, carrots or bananas to get in some healthy carbohydrates

• Bacon, which can be eaten plain, put in a tortilla with some cream cheese and spinach or wrapped around a date for a sweet & salty treat.

• Eggs, to hard boil for a quick snack or scramble and eat in a tortilla

• Full fat yogurt or coconut yogurt to eat with nuts, seeds & granola

Snack Baskets

Finally, just as you buy cute baskets and put diapers and wipes strategically around your house for the baby, do the same thing with a snack basket for yourself.  Put one basket next to your bed, one near the nursing chair, another in the family room and another one in the car.  This is a great way to “set it and forget” and always have something nourishing and easy to eat when you need it.  This is also a great meal train idea or even baby shower gift.

Snacks to include*: Olives, Epic Bars, Epic Steak Strips, Plantain Chips, Fruit Bars, Baked snack bar, Fruit-Coconut Bars, Snack Bar, Nut Butter Packs, Hu Gems Chocolate, Salmon Pack

As you make a plan to nourish yourself through the beauty and work of breastfeeding just remember to have grace for yourself.  Perfect nutrition every day isn’t the goal.  But, a healing and healthy Mama with a growing baby is; and, with little bits of nourishment every day you’ll both get there! Let’s find wellness together!

Mary Beth Wyne is a Nutritional Therapy Practitioner and Clinical Social Worker who is passionate about supporting women (non-binary folks & femmes) to find physical and emotional wellness amidst the stress and dis-ease of daily living.  So many people feel like their body is against them, when really symptoms are the body’s way of saying something needs attention and support.  Whether you are pregnant, trying to get pregnant, can’t seem to take off that baby weight no matter what you do or you just don’t feel like yourself anymore, Mary Beth can help with targeted nutrition, dietary and lifestyle support.  Appointments in-person and virtual.  Follow on instagram @lets.find.wellness.together and learn more about services and sign up for the newsletter with a free health assessment at:  www.nourishwithmb.com