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Hack Your Breastfeeding With Bumpin Blends: 5 Foods to Optimize Milk Composition

We’ve put together 5 foods to help optimize your milk composition. See below.

1 Don’t fear fats! 

 Fats sometimes get a bad reputation. However, healthy fats (like omega-3 fatty acids) are super important while breastfeeding as they are anti-inflammatory and essential for baby’s brain development.

While research suggests that breastfeeding mamas should supplement with a good quality fish oil to ensure adequate levels of circulating DHA, you can also get omega-3s in your food through chia seeds, walnuts, and flaxseeds. Add a handful into your morning Bumpin Blends smoothie and call it a day!


2 Snack + Sun 

Yes, one of our recommendations is to treat yourself to a couple of hours by the pool…sound good? Because breastmilk is low in vitamin D, it is important to soak up some sun AND consume dietary sources of vitamin D.

Some of our favorite sources include: dairy, fish, eggs, and fortified cereals. So, whip up a Greek yogurt parfait with some granola and berries, grab your favorite book, and hit the pool. 

3 Eat the rainbow 

One easy way to ensure that you and your babe are getting enough nutrients is to eat colorful meals. Pack your plate full of colorful fruits and veggies and you’re sure to get in those antioxidants that are super important for overall health and wellbeing. Rushing out the door? Grab your Bumpin Blends smoothie and viola! 

4 Hydrate, hydrate, hydrate 

While this may be the most straightforward tip, we had to add it. Drinking enough fluids is crucial for feeling your best and for optimal nourishment. Dehydration leads to foggy thinking and low energy…not what ya want! Make sure you’re drinking enough water and have some fun by throwing in a variety of healthy beverages throughout the day (coconut water, mineral water, fruit infused water if you’re feeling fancy…you name it!).

5 Up your melatonin 

Having difficulty putting baby to sleep? Try eating some dark cherries before your night feed to boost melatonin levels. Not only are cherries rich in antioxidants (and delicious), but they are also a strong natural source of melatonin, helping both you and baby get a little more rest. Cherries can also be added to smoothies for a delicious, refreshing bedtime snack (our Cherry Dreams blend combines the melatonin of cherries with the relaxing benefits of basil!). 

While breastfeeding comes with its challenges, nutrition shouldn’t be one of them. Opt for easy, nutritious options that leave you feeling fueled and ready to take on your day! To learn more about Bumpin Blends, you can check out our custom smoothie cubes or DM us on Instagram to chat with one of our nutritionists!

-Guest post from Bumpin Blends






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