Wellness for the Family: Must-Have Nutrition for Breastfeeding Moms

August is National Breastfeeding Month.

Studies have proven that breastfeeding girls can lose 3-5% of their bone mass whereas breastfeeding.

During Wellness for the Family, registered dietician with Blue Cross Blue Shield of Michigan, Shanthi Appelo breaks down what meals and particular nutritional vitamins are key for brand spanking new mothers and the well being advantages they’ve on newborns.

Delicious Smoothie to Support Breastfeeding Mothers’ Needs

A smoothie could be a handy breakfast or on-the-go snack that packs in quite a lot of vitamins. This smoothie is tailor-made to assist the wants of breastfeeding mothers, incorporating the next components:

Milk or milk substitute. Studies have proven that breastfeeding girls can lose from 3% to five% of their bone mass whereas breastfeeding, because the physique takes from its personal calcium shops to offer the infant the quantity of calcium it wants. Breastfeeding girls ought to goal to devour for the beneficial each day 1,000 milligrams of calcium. Many milks and milk substitutes include or are enriched with vitamin D added, which helps the physique take in calcium. 

Kale. Getting sufficient folate helps to make sure the continued growth of a nursing mother’s youngster. Though most leafy greens provide a beneficiant serving to of folate, kale is the star of the present providing 19% of the each day beneficial consumption. It additionally packs in a wholesome serving of iron, wanted to assist mother and child preserve their vitality. 

Strawberries. A cup of strawberries exceeds the each day  want for vitamin C, which helps the physique take in iron. Though most berries include vitamin C, strawberries present extra of this water-soluble vitamin than blueberries or  raspberries. 

Flax seeds. Flax seeds provide up the plant-based omega-3 fatty acid alpha-linolenic acid (ALA), a precursor for docosahexaenoic acid (DHA), which might help in mind and eye growth  in infants.

Protein powder. Breastfeeding moms want extra protein whereas nursing to construct, restore and preserve physique  tissues and muscle. Nursing mothers ought to goal for 1.05 grams of protein per kilogram of physique weight each day. 

Nutritious Nursing Smoothie


  • 1 cup milk (dairy or calcium and vitamin D-enriched dairy substitute)
  • 1 cup frozen strawberries
  • 1 Tbsp. flax seeds 
  • 1 scoop vanilla protein powder 
  • Handful of kale


  1. Blend all components in a blender. Enjoy!

For a direct hyperlink to Shanthi Appelo’s “A Healthier Michigan” web site with Blue Cross Blue Shield of Michigan click here. 


Recommended For You

About the Author: Adrian

Leave a Reply