Vegetarian Mom

Question:

I delivered a baby and she is 6 weeks old. I am a pure vegetarian and I don't eat eggs. Can you please suggest some foods that will increase my breast milk?

Answer:

There is no reason why a nursing mom with a vegetarian or vegan diet should have trouble producing sufficient amounts of breast milk. Most importantly, you need to focus on eating enough of the right kinds of foods.  Most nutritionists agree that it is necessary for nursing moms to increase their caloric intake by 250-500 calories. But, be careful not to consume these extra calories by eating junk foods . . .be sure to pick nutritious snacks (fruits, vegetables, nuts and seeds) and/or eat slightly larger portions at each meal. 
Here are a few snack suggestions that provide approximately 250 calories:

• Pita and hummus: Dip a 5-inch-diameter whole-wheat pita (check label and have 100 calories worth) into 1/3 cup hummus. Have 1/2 cup cucumber slices or other vegetable on the side.
• Apple and peanut butter: Have 1 apple topped with 2 tablespoons peanut butter
• Roasted sunflower seeds: Grab a handful of seeds (4-5 tablespoons)

If you think you are eating enough, but continue to have trouble producing enough breast milk, be sure you are sufficiently hydrated . . .water, water, water! :-) You should try to drink 60-80 ounces of water each day. In addition, there are also several herbs (called galactagogues) that are believed to be beneficial in improving the quantity of breast milk.  These herbs are available in capsules and teas. Check out Nursing Blend, a multivitamin and herbal supplement designed specifically for breastfeeding moms who want (or need) to increase the quantity and quality of breastmilk.  Also, drinking Nursing Time tea is a wonderful and relaxing way to help increase your breast milk production.