If breastfeeding does anything (other than feeding your baby) it makes you hungry. The whole time. But being hungry can result in poor food choices, and especially if you are breastfeeding you should make sure that what gets into your body is good for both you and your baby. If you’re wondering what to eat while breastfeeding, these are the foods that will fuel you up and taste great too.
There really isn’t any food that you should stick to in order to get the most of your breastfeeding time. In fact, it will be a rainbow of foods that will help you increase your milk production, keep you healthy, and provide the best nutrition while breastfeeding.
“In general, a breastfeeding person wants to eat a healthy diet of whole foods to keep them feeling good,” Leigh Anne O’Connor, IBCLC, LCCE, a lactation consultant, told Romper. “When a person eats healthy food, they have more energy and they model good eating habits for their child.”
Just like during pregnancy, you should try to stay away from overly processed foods that are high in calories but low in nutritional value, advises Andrea Tran, RN, IBCLC, a registered nurse tells Romper. “Mothers should eat the same things they normally eat while breastfeeding to stay healthy,” says Tran. “A combination of protein, healthy carbohydrates and fats, fruits and vegetables of different colors are the best options.” And for the amount of more food you should be eating, that should be your goal, according to the Centers for Disease Control and Prevention Consume 450 to 500 additional calories per day while breastfeeding.
Ready to dig in? These nutritious whole foods make meals for you and your baby much tastier and more balanced.
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Baked, fried, or grilled, salmon is a great source of protein, says Jada Shapiro, lactation consultant and founder of Boober, Romper. “Salmon is high in vitamin B12, omega-3 fatty acids, and one of the few sources of edible vitamin D,” she says. “Salmon contains large amounts of DHA, a fat that helps the baby’s nervous system develop.” And because it’s delicious on its own, it doesn’t need a lot of seasoning; just a little salt and pepper or garlic and butter will do.
If you’re looking for something to snack on, you can’t beat a handful of nuts. They are heart healthy and useful when you are breastfeeding. “Nuts are full of healthy fat, essential omega-3 fatty acids, essential minerals, and proteins,” says Shapiro. “Nuts are also considered lactogenic in many cultures.” Case in point: cooked, unripe peanuts are consumed as a galactagogue in both Africa and Asia, something that is used to promote lactation, according to a PubMed study.
The next time you toast bread for breakfast, skip the butter and spread on some sliced avocado instead. Shapiro says, “Full of healthy fats, fiber, and vitamins, avocado is the ideal choice for nursing parents.” Avocado is easy to incorporate into meals because you can add it to salads, fill it with healthy protein, or just add a little salt and pepper .
When you need something to satiate your hunger pangs, a bowl of oatmeal creates instant convenience – and healthy breastfeeding benefits. “Oats are filling and full of iron,” says Shapiro. “Many are also known to be lactogenic or to increase milk production.” If you find your supply a little shaky, it is always safe to incorporate oatmeal into your general diet for the health benefits and your production as well to increase.
Green leafy vegetables
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You just can’t go wrong by including leafy green vegetables in your diet. From spinach to watercress, kale to kale, all of these are healthy for you and your breastfed baby. “Leafy green vegetables are high in vitamins A, C, E, K and fiber, and contain antioxidants and minerals like calcium,” says Shapiro. “They will also help keep your bowel movements healthy.” And here’s another benefit: exposing your baby to healthy foods early (ex.
Sure, they can make you stink, but beans are an excellent option when it comes to breastfeeding. “Beans, high in fiber and a great source of iron and protein, beans are a great food for the nursing parent,” says Shapiro. “For a long time it was thought that chickpeas also increase milk yield.” But why do beans fart? Well, it comes down to raffinose, a type of carbohydrate that is difficult for the body to break down which, according to the Cleveland Clinic, can lead to gas and gas.
In addition to helping with digestion, fiber can help with breastfeeding, says Melanie Silverman, chief clinical officer, Pacify Romper. “Fresh fruits and vegetables have fiber, which is important for digestion,” says Silverman. “Dietary fiber can also come from whole-grain products such as quinoa, oats, brown rice or whole-wheat pasta, bread and muesli.”
While staying hydrated while breastfeeding is definitely important, drinking too much H2O won’t result in more milk. “There is a common misconception that drinking more water leads to more breast milk production, but the reality is that breastfeeding and expressing is the mechanism that helps the body produce the milk it needs for a baby,” says Silverman. “The bottom line with hydration, breastfeeding parents should drink to die of thirst and most often choose water.”
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Looking for something sweet? Grab a piece of fruit, advises Harland Adkins, RDN, a registered nutritionist. “Fruits are a rich source of many nutrients,” says Adkins. “They can also help relieve constipation some people experience after giving birth.” Try about two cups of fruit a day, which should have a wide variety of different fruits like apple, banana, oranges, watermelon, or mangoes, all of which contain vitamins and minerals and can also help keep you hydrated.
There has never been a better time to fill your plate with veggies as they are good for both you and baby. “Vegetables are high in vitamins, minerals, and antioxidants,” says Adkins. “Consuming sufficient amounts helps the body replenish the nutrients it needs for milk production.” In addition to the leafy vegetables mentioned above, include root vegetables like sweet potatoes, carrots and others like tomatoes and pumpkins in your daily diet.
To get the most out of your grains, make sure they are brown, not white. “Grains provide vital vitamins, minerals and fiber, especially whole grains like brown rice and whole grain bread,” explains Adkins. “These grains are high in calcium, include sprouted grain in your diet as they are high in vitamins, calcium and iron.”
While good nutrition is crucial during pregnancy and after childbirth, it is especially important if you are breastfeeding. So next time you’re roasting a chicken, save the bones and make a broth out of them. “My suggestion to my customers during this time is to eat lots of bone broths, soups, and stews because these foods are both warming and easy to digest,” says Alexis Diaz Commodore, RN, BSN, CPEN, a maternity and lactation educator Onesie. “They’re also high in collagen and minerals that help the body recover from the stress and trauma of childbirth.” Add some leafy green vegetables to the soup and you have a meal full of iron, magnesium, and heart-healthy goodness.
You may be indoors more often, especially during the first few days of breastfeeding. So, to get the vitamin D you could get from sunbathing, just crack an egg or two. “To get enough vitamin D, focus on vitamin D-rich foods like eggs and aim for an additional 15 to 20 minutes of sunshine,” Lactation Advisor Ashley Georgakopoulos, Motif Lactation Director & IBCLC, told Romper. “Research shows that this can eliminate the need to supplement the baby with additional vitamin D if the mother is getting enough through diet and vitamin supplementation and then breastfeeds or pumps for the baby.”
Good nutrition should extend well beyond pregnancy and into the weeks after giving birth, especially if you are breastfeeding. Not only can it improve your diet, but it can also encourage your baby to be a better eater in the future. These foods will all go a long way in making you healthier and stronger as you feed your child – but you know, the occasional cookie can’t hurt either.
Mennella, J., Daniels, L., Reiter, A. “Learning to Like Vegetables While Breastfeeding: A Randomized Clinical Trial in Breastfeeding Mothers and Infants” 2017.
Leigh Anne O’Connor, IBCLC, LCCE, a lactation consultant
Andrea Tran, RN, IBCLC, a registered nurse
Jada Shapiro, lactation consultant and founder of boober
Melanie Silverman, Chief Clinical Officer, Pacify
Harland Adkins, RDN, a Registered Dietitian
Alexis Diaz Commodore, RN, BSN, CPEN, a birth and lactation educator
Ashley Georgakopoulos, Motif Lactation Director & IBCLC, Lactation Advisor
The Top Bladder Health Foods 2 Urologists Always Eat| Well+Good
ONEExcept for those times when you *don’t* remember to down a whole Diet Coke before bed (knowing you’ll wake up at 2am and need to pee urgently) or when you get a UTI and sprinting to the bathroom to store cranberry juice, you might not think much about how what you eat and drink is affecting your bladder.
However, there are many reasons to consider your bladder and its well-being when planning your meals. “Failing to regularly neglect the health and care of your bladder can lead to bladder infections and diseases over time, as well as some other immediate, undesirable side effects, including frequent urination and pelvic pain, among others,” says S. Adam Ramin, MD, urologist and medical director of Urology Cancer Specialists in Los Angeles. “The inner lining of the bladder wall, called the mucosa, is very sensitive to certain chemicals. Irritants can lead to inflammation of the bladder known as cystitis, which then causes urinary symptoms including frequent urination, urgency, burning with urination, nighttime urination, pelvic pain and incontinence.”
These chemical irritants enter the body through food, which is why the foods and beverages you consume can promote or adversely affect bladder health. After being metabolized by the liver in the gastrointestinal tract, these byproducts of food and drink enter the bloodstream and are filtered through the renal system before being excreted in the urine. A good rule to keep in mind, according to the urologist: if they’re not good for your bladder, they won’t feel good when you pee them out either.
The best and worst foods for bladder health, according to a urologist
Not everyone has a sensitive bladder, but for many, paying attention to eating and drinking habits that help or hurt the bladder can make a significant difference in their overall well-being (and, TBH, mental health). This is because certain foods are known to irritate the bladder, while others are better tolerated.
“In general, acidic foods, caffeinated beverages, and alcohol tend to cause bladder irritation,” says Mehran Movassaghi, MD, urologist and director of Men’s Health at Providence Saint John’s Health Center and assistant professor of urology at Saint John’s Cancer Institute and a feeling of incomplete voiding.” A few other foods that Dr says are high in sugar, salt, and/or preservatives For example, packaged baked goods or frozen meals that contain saturated fat can cause inflammation.
Conversely, foods that promote bladder health are high in water, alkaline rather than acidic, and high in antioxidants to help reduce inflammation in the body — fruits and vegetables are a good example. according to dr Movassaghi’s good rule of thumb is to include leafy greens or fresh fruit in as many meals and snacks as possible, and to fill your plate so that you’re eating multiple servings a day. Garlic, eggs, fish, nuts, and potatoes are a few other bladder-healthy foods to stock up on, says Dr. Movassaghi.
And most importantly, your body needs water to stay hydrated. Drinking plenty of water (and eating foods high in water content) is also key to urinary tract health. “Drinking one to two liters of water a day can help dilute any irritants in the food or drink consumed. This is especially important for those who have a sensitive bladder,” explains Dr. Movassaghi. He adds that if you have an active lifestyle and sweat frequently, these numbers can change. “Water intake prevents constipation, and hard stools and full bowels can lead to pelvic congestion, which puts pressure on the bladder,” says Dr. Movassaghi. This means that high-fiber foods that contain lots of water (like fresh fruits and vegetables) help prevent both constipation and bladder irritation.
What urologists eat regularly to maintain optimal bladder health
Both urologists maintain a diet packed with fruits and vegetables, healthy fats like nuts and olive oil, whole grains, lean protein, and oily fish. And they go with freshly overprocessed whenever possible. Read below for more details on urologists’ favorite foods for bladder health.
Her breakfasts are nutrient-dense: think eggs with whole wheat toast, fresh fruit smoothies, Greek yogurt, and smoked salmon with sliced avocado and cucumber.
“I love bananas, which are high in magnesium and potassium to allow for normal bowel function,” says Dr. Mohavagghasi. “I also eat nuts, berries, and eggs every day — and I always have fresh berries with no added sugar.” He recommends eating them plain or mixing them with unsweetened yogurt that contains blister-friendly probiotics, like Greek yogurt or skyr.
Eggs served on whole wheat toast with mashed avocado, or as an omelette or frittata on a bed of veggies and hash browns are also great for your bladder. dr Mohavaghassi also spreads nut butter on whole wheat toast with sliced bananas and chia seeds, or mixes banana with berries, veggies and creamy avocado for a portable, on-the-go breakfast.
dr Ramin likes to eat protein-packed salads, which include a range of fruits and vegetables for antioxidant benefits. “My top choices for protein sources are grilled or baked hormone-free chicken, oven-baked salmon, or seared ahi tuna,” says Dr. Ramin. These are healthier than proteins with a higher saturated fat content, like red meat or fried chicken. “I recommend eating red meat in moderation to avoid increasing your risk of heart disease and high cholesterol,” he adds.
Choose a variety of veggies for your topper: Red, yellow, green, orange, and white fruits and veggies all have a place on the plate. “Leaf greens, peppers, cauliflower, cabbage, and berries have antioxidant and anti-inflammatory properties,” says Dr. Ramin. He also recommends avocados and olive oil for healthy fats. “I love a base of leafy greens — lettuce, spinach, kale, or arugula — and mixing in a serving of grains for texture and nutrition,” says Dr. Ramin and says couscous and quinoa are two favorites.
You can also use nuts, seeds, and berries as salad ingredients, all of which have bladder-supporting properties, especially cranberries. Almonds, pistachios, pumpkin seeds, chia seeds, and cashews are all good sources of unsaturated fats and/or omega-3s.
For dinner, both urologists like to eat chicken breast, tofu, and fish along with a whole grain and vegetable side (or two) for added protein and fiber, which can come from starches and lots of vegetables. Salads, corn bowls, and tacos are delicious examples. They recommend pairing tofu with a side of sautéed vegetables and garlic, which is a natural antibiotic and good for the bladder. (And feel free to swap out tofu for turkey breast, chicken, salmon, ahi tuna, halibut, or beans instead.)
A baked sweet potato is one of Dr. Mohavaghassi – It’s a vehicle for protein, fiber and potassium for electrolyte benefits, making it a good suggestion for a bladder-friendly dinner, especially post-workout. Try filling it with veggies, cheese, and legumes.
Keep these simple and nutritious. “I love unsalted almonds and hard-boiled eggs,” says Dr. Mohavaghassi as they are high in protein, fiber and healthy fats. “Keeping the fat content low minimizes both intestinal and bladder irritation,” he says. Other ideas include egg cups with veggies and cheese, avocado or hummus on toast, homemade trail mix, or kale chips with nutritional yeast and garlic powder.
Bladder Health Tips (Beyond Diet)
In addition to eating nutrient-dense foods that don’t irritate your bladder, lifestyle choices can also keep UTIs down. These habits include peeing as quickly as possible if you have to and not holding it in. “Peeing within 30 minutes of when the urge kicks in is ideal,” says Dr. Ramin. Also, pay attention to the color of your urine as it is a good indicator of fluid balance. “A nice light yellow to translucent is perfect because the darker the urine color, the more dehydrated your body is.”
Finally, try incorporating Kegel exercises into your fitness routine. according to dr For Ramin, the ideal is to tighten the muscles around the urethra and hold them for five seconds per interval. “I recommend doing this at least 20 times a day,” he says. “Not only does this help with symptoms of an overactive bladder, but it also prevents incontinence.”
Finally, skip the cigarettes (duh) because chemicals found in cigarette smoke increase the risk of bladder cancer.
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Nutrition, health benefits, and more
Hemp seeds are a plant-based source of complete protein that provides a range of nutrients. It’s an excellent option for people who want to add more protein to their diet while avoiding animal products.
Hemp protein comes from the hemp plant, which is the same species as the cannabis plant. However, unlike cannabis, hemp contains only trace amounts of tetrahydrocannabinol (THC). THC is the intoxicating compound that produces a high.
Hemp is the source of cannabidiol, or CBD oil, but its seeds are also a rich source of plant-based protein. Manufacturers make hemp powder by grinding hemp seeds into a fine, earthy-tasting powder.
This article looks at hemp protein, its nutrition and health benefits. It also compares hemp protein to other protein powders and looks at alternative plant-based protein sources.
Learn all about the hemp plant here.
Hemp protein is a complete protein, meaning it contains all nine essential amino acids that the human body needs but cannot produce. Therefore, a person needs to include these amino acids in their diet.
Some experts claim that hemp seeds are one of the most nutritionally complete food sources. People can consume hemp seeds either whole or without the husk, or in various hemp seed products such as oil, flour, and protein powder.
Studies have found that the nutritional value of hemp seeds varies significantly depending on the environment they were grown in and the specific type of plant they are. Typically, however, its nutritional profile includes:
The most abundant protein in hemp seeds is edestin, which makes up about 82% of the total hemp protein content. Albumin accounts for about 13% of total protein, while β-conglycinin accounts for up to 5% of total protein.
Together, these proteins contain the nine essential amino acids. The most common is glutamic acid, followed by arginine. Hemp protein has more sulfur-containing amino acids like methionine, cysteine, and homocysteine than soy protein and milk protein casein.
Hemp protein also contains more amino acids than soy protein, with the exception of aspartic acid, glutamic acid, and lysine. Lysine is the primary deficiency in hemp proteins.
According to the US Department of Agriculture’s National Nutrient Database, a 31-gram (g) serving of hemp protein powder contains 12 g of protein and 120 calories.
Learn more about essential amino acids here.
Hemp protein has several health benefits, including:
Although humans typically digest animal protein more easily than plant-based protein, research shows that humans can easily digest hemp protein.
This may be because hemp protein is high in edistin and albumin, which the body can easily digest. The body breaks down these foods and uses a large proportion of the amino acids in various processes, such as tissue repair and cell maintenance.
When hemp protein is subjected to heat treatment, it becomes even more digestible.
Learn more about the differences between plant and animal protein here.
A great source of fiber
Eating enough fiber supports digestive health and reduces the risk of heart disease, obesity, type 2 diabetes and certain cancers.
The consumption recommendations range from 19 to 38 g per day, depending on a person’s sex and age. However, around 95% of people in the United States don’t get anywhere near that amount of fiber.
Individuals might consider adding hemp protein to their diet to improve their fiber intake, as a 31g serving contains approximately 11g of fiber.
Learn more about the importance of dietary fiber here.
Contains healthy fats
Hemp protein contains unsaturated fats. A 31g serving contains around 2g of fat, most of which is healthy polyunsaturated fatty acids (PUFAs).
The polyunsaturated fatty acids in hemp protein include linoleic acid (omega-6) and alpha-linolenic acid (omega-3). The body cannot synthesize these fatty acids, so they must come from a food source.
Omega fatty acids are essential to health as they help maintain cell membranes, contribute to heart health, and regulate inflammation and metabolic processes.
Learn more about dietary sources of omega-3 fatty acids here.
Protein powders are either plant-based or animal-based. In addition to hemp protein, whey protein and soy protein are other popular alternatives.
The protein and calorie content in 100 g of these proteins is:
Although whey protein is high in protein, it is also an allergen. Therefore, people who are sensitive or allergic to dairy products may need to avoid this protein source. Likewise, soy allergies are relatively common. However, as a rule, experts do not consider hemp an allergen, and some suggest that it is suitable as an ingredient in hypoallergenic foods.
In addition, whey protein is not vegan and cannot supplement a vegan diet. However, hemp and soy products are suitable for vegetarians and vegans.
Hemp and soy proteins come from plants and are complete sources of protein. However, many people may choose hemp because it is less processed, is not likely to cause allergies, and is easy to digest.
Learn more about suitable proteins for vegans here.
If individuals dislike the taste of hemp protein, there are other ways to consume hemp seed and benefit from its health-promoting properties, including:
- meals: People can sprinkle whole or ground seeds over salads, cereal, or yogurt. If you prefer a softer texture, you can add hemp seeds to soups or stews.
- Bakery products: Ground or whole hemp seeds add interesting texture to bread, muffins, and other baked goods.
- hemp milk: A person can make hemp milk at home by soaking, blending, and straining the seeds. The resulting product is a high-protein, plant-based milk that people can add to tea or coffee, or make into smoothies or milkshakes.
Learn about some of the best plant-based protein sources.
If a person wants to increase their protein intake while reducing their use of animal products, they can find a number of alternative plant-based protein sources. Options include:
Although a person can add protein powder to their daily routine to increase their intake, they should not use it in place of a nutritionally balanced diet.
People should also keep in mind that excessive consumption of dietary protein can affect metabolism and gut health.
It’s also worth noting that protein powders can contain various added ingredients like sugar or sodium to enhance their flavor. People should read nutritional information carefully if they want to avoid these additives.
Learn more about the dangers of too much sugar here.
Hemp protein comes from the seeds of the hemp plant. It is a rich source of dietary fiber and polyunsaturated fatty acids that the human body can easily digest.
A 31g serving of hemp protein contains approximately 12g of protein and 11g of fat, depending on the source of the hemp plant and the environmental conditions in which it was grown.
If people prefer not to consume hemp protein, they can add hemp seeds to baked goods, soups, salads, or prepare hemp milk and add it to beverages.
Hemp protein contains less protein than whey and soy protein. However, it is suitable for vegans, people with soy or dairy allergies, and those who prefer to avoid highly processed foods.
What Foods Give You Energy? How to Change Your Diet to Feel Invigorated
Developing healthy eating habits is at the core of any successful eating plan, with the goal of increasing overall energy levels throughout the day. But what foods can you choose to get that welcome boost?
Below are some foods that you can incorporate into your diet for more energy. People may consider consulting their doctor before making any changes to their diet.
Complex carbohydrates like oatmeal
“In general, carbohydrates are digested and converted to energy faster than protein or fat, so this can be important for fueling exercise,” said Elizabeth Mayer-Davis, chair of the Department of Nutrition and director of the Nutrition Obesity Research Center at Die University of North Carolina at Chapel Hill, Newsweek said.
Complex carbohydrates like oatmeal are made up of more sugar molecules than simple carbohydrates and take longer to digest, allowing them to provide a more consistent supply of energy throughout the day.
Oatmeal is therefore a good high-energy food because it releases energy slowly, so that morning bowl can keep you going for hours.
A stock image shows a bowl of oatmeal, which is a good source of complex carbohydrates.
The energy benefits of this common breakfast dish are partly because it contains B vitamins, which help convert food into energy, Lauren Popeck, a registered dietitian with Orlando Health, wrote on the organization’s website. Soybeans are also a source of B-complex vitamins.
People can also try eating quinoa to improve their energy levels. Ginger Hultin, a Registered Dietitian, told Newsweek, “Quinoa is a high-fiber whole grain that’s packed with vitamins, minerals and antioxidants.”
For those with a sweet tooth, dark chocolate can be a good energy booster because it contains the stimulant caffeine and also has “rich mineral content including iron, magnesium and zinc, all of which are important for optimal systems in the body,” Hultin said.
A stock image showing chunks of dark chocolate that may help boost energy.
Bananas are often cited as a good, quick energy snack. Bananas are high in potassium, which helps regulate fluid balance and muscle contractions, and are also sources of fiber and B vitamins.
Avocados are a well-rounded fruit that contains fats and fiber. They make fat-soluble nutrients more available in the body and can help maintain energy levels throughout the day. “Avocados don’t contain a lot of protein,” Hultin said. “I would only highlight their fat and fiber content. Fat is high in calories, which can help boost energy levels.”
An archive image showing a woman eating avocado toast. Avocados can potentially help maintain energy levels.
While not technically a food, water can be an important energy booster. Essential for transporting nutrients to cells while removing waste products, water is constantly lost through urine, sweat and respiration. Dehydration can lead to weakness and fatigue, so making sure you’re drinking enough fluids can make a big difference in how you feel.
Think of a balanced diet
While some foods are certainly more associated with energy than others, there is no magic food, Mayer-Davis told Newsweek.
“Energy metabolism, which is the energy you feel, is a function of many biological processes, minute by minute throughout the day,” she said. “There is no magic food.”
Mayer-Davis said that for daily energy, a diet high in whole grains, plenty of fresh fruits and vegetables, lean protein, especially fish, and healthy fats like olive oil can help.
“Be sure to eat a wide variety of foods and make sure you’re only consuming the amount of foods you need to maintain a healthy weight,” she said.
Update, 4:50 PM ET, 01/19/22: This article has been updated with comments from Ginger Hultin.
An archive image shows a person eating a bowl of food. Some foods have a higher energy content than others.
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