Nursing
Breastfeeding, or nursing, is the process by which human breast milk is fed to a child. Breast milk may be from the breast, or may be pumped and fed to the infant.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
FOODS TO EAT MORE OF
- Fruits: avocado, bananas
- Vegetables: arugula, cabbage, carrots, celery, collard greens, green beans, kale, romaine lettuce, spinach, sweet potatoes, watercress
- Sea herbs, almonds, blackstrap molasses, beans, seeds, yogurt, whole grains
- To prevent infant colic: Add fennel, dill or anise to food or tea.
FOODS TO AVOID OR MINIMIZE
- Garlic, onions and hot peppers
- White sugar & flour
- Artificial food additives
- Caffeine & alcohol
- Bran, tomatoes, potatoes, eggplant and peppers
ESSENTIAL OILS
- To increase lactation: Fennel (bottom of feet, breasts)
- General nursing: Clary sage, fennel, geranium (bottom of feet, breasts)
NATURAL/HERBAL
- Alfalfa, borage leaves & flowers, dandelion leaf and root, fennel seeds, German chamomile, red raspberry leaves, stinging nettle
- Sore nipples: Marigold and Chamomile Cream
- To encourage milk flow: anise, fennel, fenugreek, turmeric
- To dry up milk: Sage tea; Can also try a poultice made of parsley leaves applied to the breasts
- To prevent infant colic: Add fennel, dill or anise to food or tea
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Banana-Blueberry Smoothie GF VT
- Mango-Banana Smoothie GF VT
- Mega-Greens Smoothie GF VT
- Peach-Banana Smoothie LC GF VT
- Pineapple Kale Smoothie GF VG VT
- Strawberry Banana Smoothie GF VT
- Tropical Smoothie LC GF VG VT
MEALS
- Avocado & Egg Toast LC GF KT VT
- Buddha Bowl GF VG VT - Omit garlic
- Edamame Rice Bowl LC GF VG VT - Omit onion
- Healthy Scrambled Eggs LC GF KT VT - Omit garlic
- Miso Soup LC GF VG VT - Omit onion
- Quinoa Oatmeal LC GF VG VT
- Turkey BLT with Avocado & Sprouts LC - Omit tomato
SIDES/SALADS/SNACKS
- Avocado Cilantro-Lime Rice LC GF VG VT - Omit garlic
- Caraway Brussels Sprouts LC GF VG VT KT
- Glazed Carrots LC GF VG VT
- Kale Salad with Sesame Dressing LC GF VG VT - Omit onion & garlic
- Mashed Sweet Potatoes LC GF VG VT
- Nutty Brussel Sprouts GF KT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Carrots LC GF VG VT
- Roasted Green Beans LC GF VG VT
- Roasted Sweet Potatoes LC GF VG VT
- Sauteed Kale GF KT
- Sauteed Spinach LC GF KT VG VT
- Sesame Green Beans LC GF KT VG VT
- Smoked Almonds LC GF VG VT KT
- Spinach & Strawberry Salad LC GF VG VT - Omit onion
- Steamed Edamame LC GF VG VT