Aliza Shares 4 Must-Do Daily Habits for Breastfeeding Mums
Hey mama, I know firsthand that breastfeeding is one of the most beautiful and rewarding things you’ll ever do, but it’s also incredibly demanding. I remember feeling so overwhelmed at times that I, alone, was my daughter's sole source of both nutrition and comfort.
I wanted to share some essential things I tried to incorporate into my daily routine with Zadie and what I will try to do when my new little one arrives to support my own feeding journey.
How Many Calories Do I Need to Eat Daily as a Breastfeeding Mum?
Consume an Extra 500 Calories
Breastfeeding mothers need approximately 500-800 extra calories per day to produce enough milk and maintain their own energy levels. These additional calories should come from nutrient-dense foods to support overall health and milk production. Prior to breastfeeding, this sounded really easy, but I figured out very quickly that I wasn’t eating enough. Between feeding, the endless washing, and the exhaustion, it’s hard to find the time sometimes.
4 Things I Ate Every Day in My Breastfeeding Journey:
- Toast - I know this doesn’t scream nutrition, but hear me out. I found a slice of sourdough topped with delicious things like avocado, cheese, hummus, tomato, etc. the easiest way to grab a quick snack that was filling and loaded with goodness.
- Smoothie (especially in summer) - A quick and easy way to pack in fruits, veggies, and proteins. I pre-prepped some bags in the freezer with exact portions so it took less than 2 minutes to make these. My go-to was a mix of frozen banana, mixed berries, a cube of spinach, a handful of oats, a teaspoon of nut butter, almond milk, and a scoop of protein powder.
- Veggie Bake - I would throw at least 5 veggies into an oven dish and roast them. I could then use these veggies to add to a pasta dish, salad, wrap, or eat on their own. It took no more than 10 minutes to chop and pop in the oven with olive oil, salt, and pepper.
- Franjos Kitchen Lactation Cookies - These were lifesavers! I also snacked on these (choc chip cookies, I am looking at you) throughout the night. I found I felt almost faint overnight I was so hungry between feeds. These aren’t like regular cookies - think nutrient-dense oats, chia seeds, flaxseed meal, and creamy choc chips. Nutritious, filling, delicious, and they can help boost your milk supply. Win!
How Much Water Should I Be Drinking as a Breastfeeding Mum?
Stay Hydrated with 3 Litres of Water Daily
Breastmilk is made of (magic) and over 80% water, which explains the wild unquenchable thirst that hits mid-feed! Proper fluid intake helps maintain milk supply and supports overall maternal health and healing. Drink to thirst, and aim to drink around 3 litres of water daily. My go-to was filling up my huge water bottle (1L) that had a straw (crucial and somehow made me drink more!) every morning when I woke. I would then aim to drink around 3 of these drink bottles a day.
I was also so glad that past Aliza created the most delicious, hydrating, and nourishing Motherhood Hydration Powder around! Two flavours - mixed berry and blood orange, both delicious and equally thirst-quenching. Being a bit of a crunchy mama, these are of course natural, Australian-made, plant-based, and created by myself in conjunction with a naturopath and nutritionist. When I tell you this boosts energy without the crash of caffeine - I am not lying! Sleep deprivation was so much more bearable with a Motherhood Hydration Powder in hand! Your body prefers plant-based compounds and will absorb this more readily than water. Tick!
Tip: Keep a water bottle handy and take sips throughout the day. Consider setting reminders on your phone to ensure you're drinking enough. Adequate hydration can help you avoid those pesky headaches, fatigue, constipation, and so much more. This can also be a great way for your partner to support you - when they’re home, ask them to help make sure your drink bottle is always full.
Prioritize Rest and Self-Care
While it can be almost impossible with a newborn (and possibly other little ones), getting enough rest and practicing self-care are vital. I know, I can feel your eye roll. Something I prioritised was creating a relaxing bedtime routine for both me and my daughter. We did the same thing each night - warm bath, dim lighting, I had a glass of magnesium which helped me relax, dark room, big breastfeed, then handed her over to dad to rock to sleep - all of us were then in bed by 7:00pm every night.
As a working mum, I totally understand it is really difficult to find time to balance it all. But I also know that burnout and exhaustion are something we all need to try and avoid.
Engage in Enjoyable Exercise
We all know this, but it’s so hard to make time for. There is endless research that discusses the benefits of physical activity boosting our energy levels and mood. Something I enjoyed was a mum and bub exercise class or a podcast in while Zadie napped in the pram and I walked the streets.
You’re doing an amazing job! I mean it. Taking care of yourself is just as important as taking care of your little one. Keep these habits in mind to support your breastfeeding journey and overall well-being.
Aliza x