Apricots and dates are a great addition to your diet when nursing. Full of vitamin C, they help keep you and your baby's immune system strong. These sweet treats also promote prolactin production to keep the milk flowing.
One serving of dates during breastfeeding can improve potassium, magnesium, copper, manganese, iron, and Vitamin B6 in your body—all of these vitamins are necessary for you to function properly on a daily basis. And when you have all of these nutrients in your body, your breastmilk will have them, too!
be prepared to feed your baby more frequently — breastfeed on demand every 2-3 hours at least 8 times in 24 hours. switch your baby from one breast to the other; offer each breast twice. ensure your breasts are emptied well at each feed or pumping session; you can express after breastfeeds to make sure.
According to anecdotal reports, oatmeal is one of the best foods for boosting the milk supply. It is also a good source of nutrients that are important for breastfeeding women and babies.
Apricots and dates
Eating apricots and dates can increase prolactin, which is the hormone that tells your body to produce milk. Apricots contain essential nutrients such as dietary fiber, vitamin A, vitamin C and potassium. Fresh is better than canned.
You can increase your milk supply by: Nursing your baby often. Nurse every 2 hours during the day and every 3 to 4 hours at night (at least 8 to 16 times in 24 hours). If your baby will not nurse, use a good quality double electric breast pump to increase milk production.
Although dark chocolate has higher levels of theobromine, most health professionals consider it to be the healthiest option because it contains lower levels of both sugar and fat. Most people can enjoy chocolate as they normally would while breastfeeding without any negative impact on their babies.
To get the nutrients you need while breastfeeding, follow a healthy eating routine [PDF - 1.9 MB]. Choose a mix of healthy foods you enjoy from each food group, including: Whole fruits — like apples, berries, oranges, mango, and bananas.
While breastfeeding, calcium requirements increase significantly, so aim for five to six servings a day to meet the extra demands (1 serving = a glass of milk or pot of yogurt or 25g/1oz of cheese).
Apples are a rich source of many nutrients and help maintain an adequate milk supply. Apples give nursing mothers the energy they need to heal and provide the ideal development environment for their newborns.
Sweet potatoes are a great option for increasing your breast milk supply because it is the perfect carbohydrate to replenish your potassium, energy, and the essentials that your body needs.
Despite views to the contrary, breasts are never truly empty. Milk is actually produced nonstop—before, during, and after feedings—so there's no need to wait between feedings for your breasts to refill.
Possible causes of low supply
Your baby does not feed often enough. Nearly all babies need to feed at least 8 to 12 times in 24 hours. Your baby does not feed effectively at the breast. You have started using formula milk as well as breastfeeding.
Increase pumping frequency
Generally, moms should be pumping every 3 hours. Pumping more often can help stimulate breasts to produce more milk. Moms can try pumping both breasts for 15 minutes every two hours for 48-72 hours. Then moms can return to their normal pumping routine.
Packed with healthy fats and antioxidants, nuts can give your milk a boost. Walnuts, almonds, cashews, and pistachios are all a great choice. If your milk supply is low, snack on raw or roasted nuts.
So the morning is the best time. However, some also achieve benefits of dates with milk at night which can also be done as long as it leaves you healthily satisfied.
How many almonds should I eat while breastfeeding? According to the Australian Dietary Guidelines, breastfeeding women are recommended to eat 2½ servings (30g per serving) of unsalted nuts, including almonds, per day (2) (3). 2.