As a breastfeeding mother, it’s important to maintain a healthy and well-balanced diet to support both you and your baby’s health. And what better way to do that than by enjoying the delicious and nutritious springtime produce that’s finally cropping up in farms and orchards around the country? Eating seasonal produce isn’t just good for your health; it’s also good for the environment and the local economy. In this post, we’re going to discuss:
- the benefits of seasonal fruits and vegetables for breastfeeding mothers,
- the best springtime fruits and vegetables to eat while breastfeeding, and
- how to incorporate them into your breastfeeding diet.
The benefits of seasonal fruits and vegetables for breastfeeding mothers
Seasonal fruits and vegetables offer a wide range of nutritional benefits for breastfeeding mothers. Strawberries, cherries, and other spring offerings are packed with essential vitamins, minerals, and antioxidants that can help support lactation and your overall health. In addition to their nutrient profiles, watermelon, cucumber, and many other seasonal favorites have high water content, which can help you stay hydrated. That’s especially important when you’re trying to build and maintain your breast milk supply. Eat a variety of fruits and veggies to ensure you’re getting a wide range of vitamins, minerals, and other perks of fresh produce.
What are the best springtime fruits and vegetables to eat while breastfeeding?
Springtime offers a bounty of delicious and nutritious produce that’s perfect for breastfeeding mothers. Here are some of the best seasonal fruits and vegetables to incorporate into your diet:
- Strawberries: Sweet, juicy strawberries are high in vitamin C, fiber, and antioxidants. They’re a great snack on their own, or you can add them to smoothies, salads, or oatmeal.
- Cherries: These little red gems are packed with antioxidants and anti-inflammatory compounds that can help reduce inflammation and support heart health. They’re great as a snack, or you can add them to salads or use them to make a cherry compote.
- Asparagus: This green vegetable is high in vitamin K, folate, and fiber. It’s easy to prepare and can be roasted, grilled, or steamed. Try it as a side dish or add it to omelets or frittatas.
- Peas: These little green goodies are packed with protein, fiber, and essential vitamins and minerals. They’re a great addition to soups, stews, or pasta dishes.
- Spinach: This leafy green is a nutritional powerhouse, packed with iron, folate, and other essential vitamins and minerals. Add it to salads, smoothies, or sauté it as a side dish.
How to incorporate seasonal produce into your breastfeeding diet
Now that we’ve talked about the benefits of seasonal produce and the best springtime fruits and vegetables to eat while breastfeeding, let’s discuss how to incorporate them into your diet.
- Shop at farmers markets or join a Community Supported Agriculture (CSA) program: One of the best ways to get fresh, seasonal produce is by shopping at farmers markets or joining a CSA program. These options not only offer fresh produce, but also support local farmers and the local economy.
- Try new recipes featuring seasonal produce: There are endless possibilities for incorporating seasonal produce into your meals and snacks. Look up recipes online or in cookbooks that feature springtime fruits and vegetables, and don’t be afraid to try out new dishes.
- Incorporate seasonal fruits and vegetables into your snacks: Snacking on seasonal produce is a great way to stay hydrated and get essential vitamins and minerals throughout the day. Cut up some carrots, cucumbers, or peppers for an easy and healthy snack.
Try these easy springtime recipes
- Strawberry and spinach salad: Combine fresh spinach, sliced strawberries, feta cheese, and walnuts for a delicious and nutritious salad.
- Cherry smoothie: Blend fresh cherries, Greek yogurt, almond milk, and honey for a sweet and satisfying smoothie.
- Asparagus and mushroom omelet: Sauté sliced mushrooms and asparagus, then fold them into an omelet with some cheese and herbs.
- Pea and mint hummus: Blend cooked peas, fresh mint, tahini, lemon juice, and garlic for a fresh and flavorful hummus.
Support your health and your breastfeeding journey with fresh spring produce!
Springtime offers a wide range of delicious and nutritious produce options that can help support lactation, boost your immune system, and keep you hydrated. And for those looking to enjoy more freedom while pumping, popular wearable breast pumps such as the Elvie or Willow can be a game changer when it comes to pumping while you’re strolling through the farmer’s market or enjoying your local park in bloom.