That perfect bundle of joy has finally made its entrance into the world! Sorry mommas, but if you are planning to breastfeed, you still are what your baby eats! Regardless if you make the choice to nurse or not, this is a crucial time to properly refuel your nutrient stores and fuel your babe!


Salmon packs a punch for new Momma’s! With a healthy dose of DHA, this provides a crucial fat for your baby’s nervous system development!

And BONUS: The DHA in salmon can also help your mood! Postpartum depression is very common amongst women. I can say that I definitely experienced some PPD symptoms. Studies have shown that consuming a healthy dose of salmon (2x/week) can possibly help prevent PPD!


The darker the better! Spinach, Kale, Broccoli, Swiss Chard are all great sources of calcium, vitamin C and vitamin A. These foods are antioxidant packed and some are also known to help keep up milk supply!


I have always struggled with anemia and pregnancy only amplified this. Women lose a lot of blood during delivery and delivery of the placenta, thus causing a decrease in iron stores. Pregnant and breastfeeding Momma’s must insure that they are getting enough iron! Although necessary in many cases, iron pills are extremely constipating and can lead to stomach pain. The body much more easily absorbs natural sources of iron than synthetic forms.

BONUS: Lean beef is rich in vitamin B12 – a necessary vitamin for breastfeeding Mommas!

Vegetarian?  Try legumes to get a great source of iron!


Berries are rich in antioxidants, vitamins and minerals! I always found that I needed easy and available snack foods while I was breastfeeding my babes. And with twins, I literally sat at home all day feeding! Berries are a great snack that will keep your energy up and are easy to access! Enjoy blueberries, blackberries, raspberries, Golgi berries and strawberries!

Saying that I felt like a camel when I was breastfeeding is an understatement! I have never consumed so much water in one day in my life! I would have nightmares that I was in the middle of the desert, dying of thirst…lol.
Breastfeeding requires a lot of energy and can be very dehydrating and draining, literally 😉 It is crucial to keep your water consumption up to maintain a good milk supply, stay well hydrated and keep your energy levels up!
Be careful of caffeinated drinks as these can further dehydrate you and potentially upset your newborn.
I know plain water can get boring. Try my favorite ways to spruce up that H2O!

Lemon Lime Zinger

  • ½ Fresh Squeezed Lemon
  • ½ Fresh Squeezed Lime
  • 1 Pint Water
  • Ice Cubes and of course, a colorful straw  I find drinking from a straw makes water taste better!

Cucumber Basil Refresh

  • ¼ Cucumber Sliced
  • 5 Fresh Basil Leaves
  • 1 Pint Water
  • Ice Cubes & Straw

Berry Bliss

  • 5 Blueberries
  • 5 Raspberries
  • 1 Can of Soda Water
  • Ice Cubes and Straw

Pomegranate Punch

  • 1/4th Pomegranate, Separate Berries
  • ½ Fresh Squeezed Orange
  • 1 Pint Water
  • Ice Cubes and Straw

Kelly S & O xo