Breastfeeding | Why Breastfeed? | Prepare for Success | Skin-to-Skin & Latch | Milk Supply | Separation | Laws | Local Resources | WIC
Ways to increase milk supply:
• The main way to increase milk supply in the early days and weeks is to breastfeed or chestfeed early and frequently.
• Let baby feed as often and for as long as needed.
• Feed at least 8-12 times in 24 hours.
• Offer both breasts at each feeding.
• Massage and compression can help baby empty breasts completely during feeding.
• When baby is finished, you can use hand expression, or “hands-on pumping” (using hand expression while pumping) to maximize the amount of milk you express and make sure your breasts are empty.
• If you are struggling with milk supply, reach out to a lactation professional.
Keep yourself healthy
Try to get as much rest as possible. Stay hydrated–try to drink at least eight glasses of water a day. Maintain a simple, well-balanced diet. Things like smoking and antihistamines may decrease supply.
Breastfeeding or chestfeeding is hard work for your body. It’s estimated you burn an extra 500 calories a day just producing milk. Replenish those calories and nutrients with
whole foods like:
Ways to increase milk supply:
• The main way to increase milk supply in the early days and weeks is to breastfeed or chestfeed early and frequently.
• Let baby feed as often and for as long as needed.
• Feed at least 8-12 times in 24 hours.
• Offer both breasts at each feeding.
• Massage and compression can help baby empty breasts completely during feeding.
• When baby is finished, you can use hand expression, or “hands-on pumping” (using hand expression while pumping) to maximize the amount of milk you express and make sure your breasts are empty.
• If you are struggling with milk supply, reach out to a lactation professional.
Keep yourself healthy
Try to get as much rest as possible. Stay hydrated–try to drink at least eight glasses of water a day. Maintain a simple, well-balanced diet. Things like smoking and antihistamines may decrease supply.
Breastfeeding or chestfeeding is hard work for your body. It’s estimated you burn an extra 500 calories a day just producing milk. Replenish those calories and nutrients with
whole foods like:
Fruits:
2 cups (oranges, avocado, berries, banana)
Vegetables:
2.5-3 cups (lettuce, kale, spinach, asparagus, carrots)
Whole grains:
6-8 ounces (Oatmeal, barley, brown rice)
Meat and Poultry:
5.5-6.5 ounces (lean beef, chicken, turkey, lamb, pork)
Dairy:
3 cups (Low-fat or fat free yogurt, milk and cheese)
Seafood:
8-12 ounces per week (Salmon, shellfish, shrimp)
Limit freshwater fish to 6 ounces weekly and avoid high, mercury seafood (shark, swordfish, mackerel) altogether.