Morning of Day 1

Eat this: A bowl of Oatmeal... Oatmeal is a good source of iron. It is known that many mothers have low iron levels after giving birth, which can result in a decreased milk supply. Raising the iron in your diet can increase your milk supply as well as lowering your cholesterol. Enjoy it with whole milk, fresh fruit, a teaspoon of flax meal and a drizzle of honey. Why not 3 times a day?

Evening of Day 1  

Drink this: half a can of Guinness Stout... another good source of iron. Stout is high in folates, a B vitamin that our bodies need to make DNA and to aid in cell division. It’s made with unmalted barley, making it high in fiber... for beer. A small amount of alcohol is considered safe during breastfeeding, assuming you and your full term, healthy baby have no health restrictions. Check with your health care providers.

Let’s talk science about making milk, prolactin and diet. In simple terms, prolactin is a hormone that tells your body to make milk. As your just born begins to suck on your colostrum, prolactin receptors are being produced. Current research suggests that the final number of prolactin receptor sites are determined during the first 72 hours of breastfeeding. Skin to skin contact and keeping your baby near your nipple stimulates short, frequent infant feeds. This all important sucking and swallowing stimulates milk production and prolactin receptors in those first few days post-partum.

Breastmilk is made of protein, fat, carbohydrates and vitamins. Increasing these nutrients in your diet will be a determining factor in your milk production as is your body’s hormonal response to your new infant.  

Day 1: Mini Tips for your diet on your journey to improved milk production.

Mini Tips for Day 2: Feeding at breast and expressing for improved milk production.

Mini Tips for Day 3: Muscle strength and improved circulation for more milk!

Paula Zindler RN IBCLC

Thanks to the Affordable Care Act, all insurance companies are required to cover the services of a professional lactation consultant and to provide breastfeeding equipment, including pumps, in conjunction with each birth. Contact your insurance company to find out how you can utilize their lactation benefits for completely free breastfeeding support – they are prohibited from charging coinsurance, co-payments or a deductible when you choose an in network provider.