Last week I focused on the guys. This week, you guys are still invited to dinner, but I also want to address some issues for the ladies. Specifically, the mommas. A few friends have asked for one-pot meals that can easily be made while they are also looking after their little ones. The recipes this week can be made in one pot and can be eaten with one hand as well; from what I have seen, this is important when you are trying to hold a baby with one hand and eat with the other! This week we have a summer squash and corn chowder, and broccoli in garlic sauce, with the option of adding tofu, chicken or beef.
Mommy friends have also asked if there are foods that they can eat to help increase their milk supply. There are! Lactogenic foods are foods that contain lactation-promoting properties and can give your milk supply a boost. Some of the best lactogenic foods are:
- Oatmeal and other whole grains such as millet, barley, and brown rice
- Legumes such as chickpeas, lentils, and lima beans
- Dark green leafy vegetables like spinach, kale, Swiss chard, broccoli, and asparagus
- Carrots and sweet potatoes
- Almonds, cashews, and macadamia nuts
- Fennel, fenugreek, flaxseeds, and sesame seeds
- Brewer’s yeast
- Healthy oils and fats that come from salmon, and avocados
Another way to improve milk supply is to drink plenty of water. Nursing depletes fluids in the body, so drinking more water helps keep you hydrated. Between 64 and 96oz per day is a good goal to shoot for. You could also try specialty lactation teas or try making lactation cookies.