Top 10 Nutrient Dense Foods for Breastfeeding
The hungriest people I know are nursing mothers. Myself included! That's why I've put together a list of the top 10 nutrient-dense foods that you can incorporate into your diet without feeling like you're following the latest fad diet or silly IG trend. These foods are delicious, nutritious, and relatively easy to incorporate into your everyday meals.
Avocado - Avocado is a nutrient-dense food that is rich in healthy fats, fiber, and vitamins. It's also incredibly versatile and can be added to salads, sandwiches, or enjoyed as a spread. Pro tip: It’s one of the best foods to offer when it’s time for BLW (baby led weaning aka solid foods for bebe).
Salmon - Salmon is an excellent source of omega-3 fatty acids, which are important for brain and eye development in babies. It's also a great source of protein and vitamin D. I’m kind of the worst at making it, so I usually recruit my husband - who’s allergic to it — to whip it up for me.
Eggs - Eggs are an easy and affordable way to add protein to your diet. They're also a good source of vitamins and minerals, including iron and vitamin D. I’m low-key allergic but, I can’t seem to stay away! Ugh…
Sweet potatoes - Sweet potatoes are a nutrient-dense food that is rich in fiber, vitamins, and minerals. They're also incredibly versatile and can be baked, roasted, or mashed. A go-to for sure.
Greek yogurt - Greek yogurt is a great source of protein and calcium, which are important for bone health. It's also a great way to add flavor and creaminess to your meals.
Berries - Berries are a great source of antioxidants and vitamins. They're also low in calories and can be enjoyed as a snack or added to smoothies and oatmeal.
Leafy greens - Leafy greens such as spinach, and collard greens are packed with vitamins, minerals, and fiber. They're also a great way to add color and flavor to your meals. I don’t do Kale, but by all means - go wild.
Nuts and seeds - Nuts and seeds such as almonds, walnuts, and chia seeds are rich in healthy fats, protein, and fiber. They're also a great snack that can be enjoyed on the go.
Lean meat - Lean meats such as chicken and turkey are high in protein and important nutrients such as iron and zinc. They're also versatile and can be added to salads or enjoyed as a main dish.
Legumes - Legumes such as lentils, chickpeas, and black beans are a great source of protein, fiber, and important minerals such as iron. They're also easy to add to soups, stews, and salads.
Incorporating these nutrient-dense foods into your diet can help ensure that you're getting all the nutrients you need while breastfeeding. Remember to listen to your body and eat when you're hungry.
