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For Parents Health & Nutrition Pregnant Pregnant

5 tips for post-delivery mums to maintain a balanced diet

Congratulations on your bundle of joy! You may have gained a few kilos from the pregnancy, and the post pregnancy body may not look pretty. Unless you have your doctor’s recommendation to do so, don’t be in a hurry to shed the weight gain just yet!

Fat gained in pregnancy on various parts of your body are actually stores of energy to help you through childbirth and the energy-sapping months that follow.

Although you were not exactly “eating for two” during pregnancy, you and your baby thrived on nutrients from your body and you need to maintain a healthy diet to restore important nutrients, so that you can be healthy and well to care for your newborn. Furthermore, if you choose to breastfeed, your body needs additional calories and nutrients everyday in order to produce quality milk.

Tips on eating healthy after having a baby

Don’t be surprised, good eating habits and a balanced diet can actually help you lose some of the weight you gained. Here’s a list of our tips for eating well to help you maintain a balanced diet after childbirth:

#1: Drink enough quality fluids

Soups are one of the most nutritious fluids that post-delivery mums can enjoy.

Your body needs a lot of fluids daily, particularly if you are breastfeeding your baby. We all have a preference in the type of fluids we enjoy having, but if you choose quality fluids like water or nutritious soups over bubble tea or sugary drinks, you would already be winning on fueling your body with the necessary nutrients.

#2: Nutrition over quantity

New mothers have high nutritional needs but are often exhausted – you may even find yourself opting to sleep instead of eat. It is good strategy to choose quality food that covers good carbohydrates, proteins, fats, fibre, vitamins and trace minerals each time you eat, regardless of the frequency or quantity you eat. (Read: Essential nutrients for pregnant mums are also good for postpartum mothers)

This strategy ensures that you are packing in your needs at every meal. (Read: This recipe for Wholesome Baked Eggs in Avocado packs wholesome good and healthy fats that are good for mothers too.)

#3: Choose natural instead of processed

When you consciously make the decision to pick natural foods over processed food, half the battle is won. For example, rice is a carbohydrate and so is bread, but rice is a much better source of carbohydrate as compared to bread, because it is a natural, whole food that contributes to nutrition instead of empty calories. (Read: Vegetarian mothers can eat natural whole foods too!)

#4: Limit instead of omitting

Post-delivery mums, setting boundaries allows you to truly enjoy your snacks and cravings!

Snacking can be stress relieving for new mothers and it’s entirely normal for us to have cravings from time to time. Emotional or irrational eating is not encouraged, but it is okay to indulge once in a while as a little treat. In fact, telling yourself that “I can’t snack” could backfire and trigger episodes of binge eating. To overcome this, you can decide that “I don’t” eat beyond a certain quantity rather than “I can’t” eat this junk food. Making and honoring your personal decisions on snacking sets helpful boundaries, which empowers you to relax and truly enjoy your treat without guilt or affecting your commitment to a nourishing diet.

#5: Choose quality snacks

A snack of nuts and chocolates makes a satisfying treat of energy boost for new mummies too.

Choose nutritious snacks like nuts, fruits or even good quality dark chocolates when you are not particularly craving for something. These are good opportunities to pack in beneficial nutrients while enjoying a nibble. Breastfeeding mums need an additional 500 calories so making smart food choices help fuel the body too.

We hope you enjoyed these practical tips and that they truly help you in working towards a sustainable, balanced diet. Don’t be surprised; you may also lose some of the pregnancy weight by adopting these tips. Do you have any personal tips that worked for you? We’d love to hear, please share them with us in the comments!

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Babies Health & Nutrition

How to Make Vegetable Purees for Babies

Starting your baby on solids is a fun and exciting journey!

Most babies are ready to start at around 6-months old, and it is essential to ensure that your child can sit upright with minimal support to reduce the risk of choking.

During the initial stages of traditional weaning, babies are typically spoon-fed with soft food such as purees.
In contrast, Baby Led Weaning allows your child to self-feed, and purees are skipped. However, the method of making purees lets parents create pasta sauces, dips and soups for their little ones too, so baby’s food menu can creatively include a variety of baby-friendly food.

Making homemade purees is easy, and provides a wealth of fresh nutrients to your growing child. Busy parents may also prepare them over the weekend and freeze them in bulk so that the weekday caregivers can conveniently defrost and heat up the purees before mealtimes. This saves time and makes having homemade food quick and easy too.

With some simple steps, babies can enjoy healthy and nutritious vegetables purees in their diets

 

Guide to making vegetable purees

Vegetables are great options to start with for their neutral flavours and are favoured for their naturally sweet taste. Follow these simple steps to make your baby’s vegetable purees.

Step 1: Wash and cut vegetables into smaller chunks (if necessary)

Step 2: Steam or boil them

Step 3: Mash them with a fork and add water into the mixture to achieve desired consistency.
Alternatively, put them in a food blender or food processer to blend.

To freeze and store purees, ensure that freshly-made purees are cooled before transferring them to air tight freezer-safe containers. Avoid putting them next to raw food to reduce the risk of cross contamination. Don’t forget to label them with the date it was prepared.

To defrost the frozen purees, leave in the refrigerator overnight to thaw. You may also submerge the jar of frozen food in a bowl of hot water prior to mealtime. Warm up over stove before feeding baby, and check the temperature before offering baby with heated purees.

 

Select fresh vegetables from the wet market or supermarket, and prepare homemade vegetable purees for your baby easily.

 

What vegetables should I use to make purees?

Most readily available vegetables at the supermarket can be used to make baby’s purees.

Experts recommend offering a range of colours so that your child obtains different vitamins and minerals across the food chart.

Some parents prefer to start with the blander tasting vegetables before progressing to the sweeter ones. Vegetable purees can include potato, spinach, peas, broccoli, cauliflower, asparagus, lentils, carrots, sweet potatoes, pumpkin, butternut squash, zucchini and beetroot.

 

Starting on solids is a new adventure, so do expect a little mess. It’s all part of the eating experience!

Tip: Let your baby try out a new food for three days and observe for any allergy reaction before starting on the next one. If your family history includes food allergies, or if your baby has food allergies, do consult your child’s paediatrician before introducing your baby to a new food.

After tasting these single flavoured vegetable purees, you may like to mix them up for your child to experience new flavours! After all, trying out new food is part of eating which allows children to explore new tastes and encourages their physical developmental milestones too. Support your child’s healthy development by starting with the right nutrition in their diets. Have fun raising curious and happy world-ready children!

Do you offer homemade vegetable purees to your babies? Do share what your child’s favourite first foods are!

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Babies Health & Nutrition Toddlers Uncategorized

Where to Buy Einmilk Formula Milk in Singapore

Whether we are supplementing breastfeeding with formula milk or formula-feeding, as parents, we would try to provide our babies with the most wholesome and nutritious milk, within our means.

Einmilk offers complete nutrition with its range of formula milk for babies and toddlers.

Key ingredients in Einmilk:

  • Taurine(found in breast milk, helps infants’ liver gain or maintain their weight)
  • DHA and AHA(helps promote the growth of cells in the eyes and brain)
  • FOS(facilitates absorption of nutrients in the intestine and digestive system)
  • Nucleotides(increases metabolism and immunity by increasing ‘good’ bacteria and decreasing ‘bad’ bacteria),

Einmilk formula provides better value to parents and the finest in paediatric nutrition to babies and toddlers at the most crucial stage of their development, helping them along as they achieve their developmental milestones.

Einmilk infant formula and formula milk powder for toddlers are scientifically designed and produced with care, to provide complete nutrition for each stage of child development. Most importantly, you can be assured of its quality as it is made in Singapore.

With Einmilk’s formula milk powder produced in Singapore, you can have peace of mind knowing that you are feeding your baby the best.

 

For those residing in Singapore, you can purchase Einmilk infant formula and formula milk powder for toddlers from retailers near you.

Where to buy Einmilk milk powder:

Developed with cutting-edge technology under the strictest quality controls, Einmilk is meticulous during every stage of product development. From where the ingredients are sourced to how the formula milk powder is produced, the highest level of hygiene and food safety are practised in every stage of the production.

This is the predominant reason why Einmilk infant formula and formula milk powder for toddlers are popular, not just in Singapore, but in Malaysia and China too. With the knowledge that Einmilk is produced by SMC Nutrition Pte Ltd, which is certified by the Singapore Food Agency (SFA), and that the company is also FSSC 22000 certified by SGS, we can be rest assured that our babies and toddlers are drinking quality milk powder manufactured under Singapore’s strict food regulations. Made with all families in Singapore and beyond in mind, Einmilk is also HALAL certified by the Islamic Religious Council of Singapore (MUIS).

Overall, there is strong trust in a made-in-Singapore brand of quality formula milk that is not only good for baby or toddler, but easier on our wallets too. Amidst parents’ growing concerns of increasingly expensive formula milk powders, Einmilk is affordably-price so more parents can provide milk to their children.

For those residing in Malaysia or China, you can purchase online through Einmilk’s website(subject to delivery fees).

If you are still wondering whether to purchase Einmilk from their online store, or, from the shops in Singapore listed above, you can request for a sample first.

 

Where’s your favourite place to buy Einmilk formula milk for your kids? Share with us in the comments below!

Categories
Health & Nutrition Toddlers

Essential Nutrients for Toddlers



Eating well and eating right offers your children with the right nutrition to meet their growing needs.

 

“Let food be thy medicine, and medicine be thy food.”

– -Hippocrates

According to the World Health Organization (WHO) and the Health Promotion Board of Singapore (HPB), “For optimal growth, development and health… recommend exclusive breastfeeding (with no other food or drink) for the first 6 months (i.e. 180 days) of a baby’s life. Mothers are encouraged to continue breastfeeding their children until they are 12 months old and thereafter as long as mutually desired, together with the timely introduction of solid food from 6 months of age.”

Breastmilk is the most natural and best milk source for babies, and breastfeeding is encouraged by medical experts. When it is not practiced due to medical conditions or other concerns, formula milk is introduced, and toddlers may continue to consume breastmilk, formula milk or start on fresh milk to complement their diet.

Toddlers require a wholesome diet to support their development, fuelling them with energy and nutrients for healthy growth!

What are some of the essential nutrients toddlers need?

Children from one to three years old enter toddlerhood, and this is also the phase when they undergo development in all areas such as cognitive, emotional, motor skills to name a few. Nutrients from the food they eat provide them with the essential nourishment to promote and support healthy development as their organs mature alongside their physical growth.

Some of the essential nutrients that toddlers need are:

 

Carbohydrates

  • Carbohydrates provide a source of energy to toddlers, and these active bubs need plenty of energy to fuel their daily activities.
  • Food sources: Carbohydrates can be obtained through food such as grains, rice, noodles, bread and cereals.

 Proteins

  • Proteins are necessary to help babies build their bodies and supports their growth. Dietary proteins are digested into amino acids, which help maintain the development of organs, muscles, bones, teeth, hair and skin.
  • Food sources: Offer high protein foods such as vegetables, meats, beans, eggs, dairy products such as cheese and yogurt.

Lipids

  • Besides supplying a major source of energy, lipids help reduce body heat loss and act as padding to protect body organs. Lipids also aid in the absorption of Vitamin A, D, E and K, which are needed to build baby’s immunity, vision and skin health. Essential fatty acids (e.g. ARA and DHA) associated with visual and neural development while further studies are warranted (i.e. sample size, duration, dosage)*.
  • Food sources: Fatty fish such as salmon and cod offer healthy fats such as DHA and Omega-3 along with proteins. Avocadoes are fruit sources that provide good fats to support healthy development, and are known as superfoods as they pack wholesome nutrients

Calcium

  • Needed to build strong bones and teeth, calcium absorption is enhanced with the presence of Vitamin D. Experts suggest that an adequate intake of calcium during childhood may help reduce the risk of osteoporosis during the later years.
  • Food sources: Milk is a common source for calcium for children. Besides dairy options such as cheese and yogurt, other non-dairy food with high calcium includes tofu, soy beans and soy milk, oranges, almonds, beef, broccoli, peas and ikan bilis.
To offer variety to your toddler, try cooking food with different methods, herbs and spices so he obtains a range of nutrients.

 

Choline

  • Required for the normal functioning of cells, choline is linked to memory and learning functions of a child too.
  • Food sources: Animal and plant-based sources such as beef, eggs, salmon and cauliflower.

Iron

  • Iron is necessary for the formation of haemoglobin, which help to carry oxygen around to the organ and muscles through red blood cells. Research advise that iron deficiency leads to poor weight gain, irritability, pale skin and poor appetite. Toddlers with low iron levels or are anaemic, iron-rich food should be added to their diet. For ideal absorption, consume with food rich in Vitamin C.
  • Food sources: Heme sources (meat) such as beef, pork, lamb, liver, veal, chicken; non-heme sources (plants) such as spinach, broccoli, legumes, beans, eggs, lentils, and iron-fortified food such as cereal, whole grain bread and enriched pasta.

Vitamin A

  • Vitamin A is needed to support toddler’s visual development, immune system and promotes healthy skin and hair.
  • Food sources: Eggs, milk, and dark coloured or orange coloured fruit and vegetables like carrots, spinach, kale, pumpkins, sweet potatoes, apricots, papaya and peaches.

Vitamin E

  • A powerful antioxidant, Vitamin E helps to protect the body against germs, and supports healthy development in toddlers.
  • Food sources: Nuts such as peanuts, peanut butter, almonds, sunflower seeds, spinach, wheatgerm, broccoli and kiwi.

 

Vitamin C are iron-rich food are friends – when taken together, Vitamin C helps to improve the absorption of iron by the body.

Vitamin C

  • Besides promoting the absorption of iron and calcium, Vitamin C is needed for wound healing and resist infection, and helps maintain bone and teeth health in toddlers*.
  • Food sources: Citrus fruit such as oranges and lemons, guava, kiwi, strawberries, honeydew

Depending on individual babies, nutritional needs may vary. Experts advise that a healthy balanced diet would suffice in providing the essential nutrients needed for toddlers. While supplements should not substitute a diet, toddlers on special diets or have medical concerns may consider doctor-prescribed supplements.

Consult a nutritionist of health expert when in doubt. After all, eating right is key to raising world-ready citizens for our future too.


 

 

Categories
For Parents Health & Nutrition Pregnant Pregnant

Breastfeeding Mums, Remember to Care for Your Breasts too

Besides providing nutrition and comfort to your babies, your breasts are bosom buddies that are often neglected too, right breastfeeding mums?

During breastfeeding, you may find that the shape, size and lift of your breasts may change. Caring for your breasts not only makes you feel better but prevents painful problems like mastitis and nipple soreness.

Did you know that our breasts can have stretch marks too? Stretch marks are linked to genetics but can be lightened with moisturising cream.

#1: Moisturise your breasts to lighten stretch marks

 Stretch marks are genetically caused but the appearance of stretch marks can be lightened with over-the-counter creams, stretch mark oils and some mums, say, breastmilk too.

#2: Apply breastmilk to heal cracked nipples

 The best nipple cream is stored in your breasts – that’s right, breastmilk! Breastmilk has been shown to relieve and heal cracked nipples in a shorter time than commercially sold nipple creams containing lanolin. Besides using breastmilk, mums can easily buy nipple creams or balms from shops in Singapore or through online stores. To keep your breastmilk supply up, be sure to avoid these milk killers!

Breastmilk is an amazing liquid that not only helps to moisturise dry skin but can also be frozen to help with your baby’s sore gums when teething.

 #3: You do not need to clean your nipples before latching or pumping

It is a misconception that nipples have to be cleaned before nursing. There is no need to wash with soap and water before each feed, as soaps and shower gels strip off the natural oil produced by the Montgomery glands (those little bumps on your areola) that will cause dry skin and irritation and in worse cases, cracked, painful and bleeding nipples.

In fact, not cleaning your nipples before each feed helps your baby build up his natural gut flora, strengthening his immune system.

#4: Support your bosom buddies

Treat your ladies with care by choosing a nursing bra that supports them well without being too tight. Choose bras that are made from cotton for breathability and comfort. Your breasts should be encased in the bra cups without spilling over or having gaps in between. Ensuring the shoulder straps are at the right length keeps your breasts supported. Some nursing mums prefer to avoid underwire bras due to comfort reasons.

Breastfeeding mums, taking care of your breast is part of self-care too.

#5: Make sure your baby is latching correctly

Improper and infrequent latching can cause painful problems such as sore nipples, engorgement, plugged ducts and mastitis. A proper latch and frequent 2 to 3 hourly feeding can help to prevent engorgement.

#6: Change breast pads frequently

 At the beginning before your supply stabilises, you may encounter leakages that can be embarrassing if you are outside or at work. Changing breast pads frequently once they get wet can help to prevent cracked nipples. Reusable breast pads are friendlier to the environment but remember to use a fragrance-free detergent when washing to prevent skin irritation.

#7: Seek help from a lactation consultant

 Consulting a certified lactation consultant is a part of breast care as well. Lactation consultants can identify latching issues and the underlying causes such as tongue or lip ties, improper latching method, infrequent nursing and others.

What are some breast care tips you find most helpful for breastfeeding mums? Do share in your comments below!

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For Parents Health & Nutrition

Guide to Choosing Formula Milk for Your Children

With so many different brands of formula milk available in Singapore, it can be difficult to choose a suitable brand for your child. How should parents decide which brand or type of formula milk for their children? Read on to find out more!

 

According to the standards set by the Sale of Infant Foods Ethics Committee Singapore (SIFECS) Code of Ethics, nutritional information must be displayed in detail on formula milk tins.

The most commonly available type of formula milk is milk-based and made with cow’s milk, vegetable oil, vitamins, minerals and fortified with iron. There are also soy-based formula milk powders and specialty milk powders meant for infants with varying allergies and requirements.

 

  • Nutritional Level

All formula milk brands have been tested to be nutritionally adequate for babies and toddlers, and are in line with the Agri-Food and Veterinary Authority of Singapore (AVA) requirements for milk powder sold in Singapore. From 6 months of age, although milk remains the main diet of babies, solid food can be gradually introduced to ensure that their diet is balanced and nutritious.

 

Formula milk is called “formula” milk for a reason. It simply indicates each brand of formula milk powder has their own formulation, made up with varying amounts of ingredients. Some may offer higher levels of certain ingredients such as Docosahexaenoic Acid (DHA), which also leads to a different price tag. If your baby or toddler has a balanced diet, your child will obtain nutrition from fresh food sources too.

 

  • Manufacturing Process

There are two major ways of processing formula milk – wet mixing and dry mixing. As the names suggest, wet mixing mixes milk and other ingredients into a liquid form before drying into milk powder. In dry mixing, all ingredients have to be dried before they are blended according to the formula.

 

It is not uncommon to see brown specks in your child’s milk powder because high heat is required to turn wet ingredients into dry ingredients; it is part of a safe manufacturing process of milk powder and does not affect the taste or nutritional value of the milk powder.

 

  • Suitability

A major point to take note of is how well your child takes to the formula milk. Take note for any diarrhoea or rashes which may be a sign that your child is allergic to certain ingredients in the formula. Having said that, if you are currently breastfeeding, remember to consult your paediatrician prior to formula-feed your baby, let him or her offer recommendations based on your child’s dietary needs.

 

  • Price

And do you know all formula milk has to be sent to AVA for approval to sell in Singapore, prior to distributing out to the market? All formula milk sold in Singapore, regardless of price, has been tested to be safe according to the standards set by the AVA. Formula milk brands sold in Singapore meet the nutritional values required for your child’s developmental stage, regardless of the different formulas, made up with varying amounts of ingredients.

 

All formula milk sold in Singapore is safe for consumption.

 

  • How to prepare Formula Milk

Formula milk should be prepared in strict accordance with the instructions on the tin. Einmilk range of formula milk powder, for example, has specific instructions listed on the back of the tin along with the water temperature required to prepare milk. Always prepare the milk powder in the right proportion for your child as recommended by age, using the accompanying scoop which is included in each tin.

 

In general, all formula milk brands sold on supermarket shelves in Singapore are nutritionally adequate and a higher price does not necessarily mean that it is superior. With a tighter marketing budget, Einmilk’s pricing is kept affordable so that more families are able to nourish their children without fretting over the rising costs of raising children in Singapore.

Have you tried Einmilk for your baby? Let us know in the comments!

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Health & Nutrition

Tips for Parents: Transitioning from Breastmilk to Formula Milk

Breastmilk is universally acknowledged as the best form of nutrition for infants and its benefits extend beyond satiating hunger. However, due to a multitude of reasons, some parents choose to stop breastfeeding and transit their children to formula milk.

If you have been breastfeeding and intend to switch to formula milk for your babies, there are some things to take note of.

 

Reasons for changing from breastmilk to Formula

  • Insufficient breastmilk supply
  • Medical reasons
  • Self-weaning or desire to stop breastfeeding
  • Inconvenience encountered when expressing milk at work

 

Hunger Cues for babies

Babies start showing signs of hunger by nuzzling, hand-sucking or rooting for the nipple or teat. If there are not fed, they will fuss, get upset and cry. Crying is usually the last hunger cue and it is better to calm your baby down before feeding him or her.

 

When bottle-feeding your baby with expressed breastmilk or formula milk, the adult needs to ensure that the baby is sucking well at a slightly elevated angle.

 

Choosing a baby bottle

If you are transitioning your child from direct latching to formula feeding, select a baby bottle with an anti-colic air vent to prevent excessive intake of air. Do choose a teat that is recommended for your child’s age. You may need to go through a few bottles of various brands and models before settling on one which your baby likes.

Make a gradual transition to formula milk, rather than a sudden switch from breastmilk.

 

How to transit from breastmilk to formula milk

An abrupt switch from breastfeeding exclusively to formula milk in a bottle may be hard to accept for baby and mother. Breasts operate on a supply and demand basis for breastmilk and switching entirely may cause engorgement which could lead to mastitis, a painful and serious condition.

 

Try to start by swapping one milk feed with formula milk in a bottle. If your infant is already used to drinking expressed breastmilk from a bottle, he or she may take to formula easier as formula milk tends to be sweeter than breastmilk. If you are expressing breastmilk, space out your pumping intervals and drop pumps slowly and gradually. This allows the breasts to condition to the lowered output of breastmilk needed.

 

Babies who are used to direct latching may not take to milk bottles easily and may refuse feeds. An option is to let another caregiver try feeding the child with formula milk while mummy is out of the house. If you are feeding your child with the bottle, hold him or her close when feeding, to mimic the close bond experienced during latching.

 

There are many different brands of formula milk to choose from, all nutritionally adequate for babies and toddlers.

 

Choosing formula milk

Check our Guide to Choosing Formula Milk to make an informed decision on the right formula brand to buy for your infant. All formula milk sold in Singapore is tested for safety in accordance with the Agri-Food and Veterinary Authority of Singapore (AVA)’s guidelines and is nutritionally adequate for your infant’s needs, regardless of price.

 

How to prepare formula milk for babies above 6 months old

To prepare Einmilk milk powder (Stage 2 Follow-Up Formula) for babies between 6 months to 12 months old, pour 180ml of lukewarm water into the bottle and add 6 level scoops of Einmilk formula into the bottle. Cap and mix well until the powder is dissolved.

 

The full transition process may take weeks or months and requires patience from all the caregivers. Do you have other tips to share with fellow parents on how to transition from breastmilk to formula milk too?

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Babies Babies Family Fun Health & Nutrition Toddlers Toddlers

Delicious & Healthy Lactation Cookies Recipe

Lactation cookies have won praises from breastfeeding mums for helping to improve and maintain breast milk supply.

 

Breastfeeding has benefits for both mum and baby, and breast milk has been proven to contain all the required nutrients and antibodies of growing babies. It is a versatile ingredient that can be added into your baby’s first solid food or frozen to soothe your baby’s teething gums. Breast milk supply is largely affected by diet and hence, mummies worry when their supply dips, and is unable to meet the demands of their hungry babies.

 

Galactagogues are foods that are reported to boost breast milk supply. Galactagogues are also called breast milk boosters. On the other hand, ingredients that cause a visible dip in supply are known as milk killers. Of course, other factors come into play when breast milk supply dips.

 

Apart from being quick healthy snacks that help breastfeeding mum stave off hunger, lactation cookies well-loved for helping to increase breast milk for some mums.

 

In Singapore, there are many stores selling lactation cookies, but you can easily do your own with your favourite ingredients too! Here’s a quick recipe to make lactation cookies!

Who says healthy lactation cookies recipes can’t be delicious at the same time?

 

Delicious and healthy lactation cookies recipe

Ingredients

  • 2 tablespoons flax seed meal
  • 1/4 cup water
  • 1 cup butter, softened
  • 1 cup white sugar
  • 1/2 cup brown sugar
  • 3 egg yolks
  • 1 1/2 teaspoons pure vanilla extract
  • 2 cups all-purpose flour
  • 1/4 cup brewers’ yeast
  • 1 tablespoon wheat germ
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon cream of tartar
  • 2 1/2 cups old-fashioned oats
  • 1 cup chocolate chips


Method

  1. Preheat oven to 175 degrees C.
  2. Mix flaxseed with water in a small bowl and let soak for 5 minutes.
  3. Beat butter, white sugar, and brown sugar together in a large mixing bowl until creamy. Add egg yolks and vanilla extract; beat to incorporate. Stir flax seed mixture into the butter mixture.
  4. Mix flour, brewer’s yeast, wheat germ, baking soda, salt, and cream of tartar in a separate bowl; add to butter mixture and stir until just combined. Fold oats and chocolate chips into the dough.
  5. Roll dough into walnut-sized balls and place 2 inches apart onto a baking sheet.
  6. Bake in the pre-heated oven until the edges are golden, 10 to 12 minutes. Allow the cookies to cool on the baking sheet for 1 minute before removing to a wire rack to cool completely.

Recipe Credit: https://www.allrecipes.com/recipe/232191/lactation-cookies/

 

Recipes for lactation cookies contain known milk boosters and it is not surprising that this recipe contains oats, flaxseed, wheat germ and brewers’ yeast. Oats are high in iron that maternal mothers mostly lack. When the iron levels are replenished, milk supply should increase as well.

 

As for flaxseed, it increases the ALA (Alpha-linolenic acid), which partially converts into omega-3 fatty acids, a must-have for breast milk production. Excessive consumption of flaxseed could lead to an increase in weight and food intake.

Brewer’s yeast and wheat germ contain iron, protein and complex carbohydrates. Brewer’s yeast has a distinct strong smell and can be omitted if you prefer. To increase the fibre content, try replacing the all-purpose flour with wholemeal flour.

 

Lactation cookies may work for most mums, but, do note that overconsumption of these snacks could lead to weight gain, so as with other foods, eat in moderation.

Your kids can participate in cutting out cookie shapes when you’re baking those lactation cookies!

 

If you have an older child, he or she can help you with cutting out shapes for the cookies as there are many known benefits of cooking and baking with children. It’s a great bonding activity too!

 

Do lactation cookies help boost breastmilk for you? Try this easy and delicious lactation cookie recipes and let us know in the comments!

Categories
Babies Babies For Parents Pregnant Pregnant

Breastfeeding Mums share: 5 Foods that Boost Milk Supply

During the first six months of a baby’s life, breast milk is the perfect food as it is tailored towards the baby’s requirements for healthy development. In addition, breast milk also strengthens the baby’s gut and provides lifelong benefitsfor both mother and baby.

Breastfeeding mums require an extra 300 to 500 calories on top of their daily nutritional requirements. There are certain types of foods which are known to boost breast milk supply. These are known as “milk boosters” and some of which are listed below. However, not all mums have the same reaction, and a milk booster for one mum may be a milk killer for another.

Keeping yourself sufficiently hydrated is essential when it comes to breast milk production. 88% of breast milk is water, so be sure to drink at least six to eight glasses of non-caffeinated water.

  1. Dark Leafy Green vegetables

Dark leafy green vegetables are a good source of calcium, iron, folate, Vitamin K and Vitamin A. Incorporate them into your diet by simply blanching these vegetables to retain the maximum amount of nutrients. Examples of dark leafy green vegetables include kale, spinach, broccoli and kale, among others. Chock full of fibre to aid digestion, dark leafy green vegetables also contain phytoestrogens that positively affects breast milk production.


2. Avocado

Over 75% of the fatin avocados are good, unsaturated fats. These good fats help the body to absorb fat-soluble vitamins A, D, E and K. Creamy and mild, avocados can be used to make guacamole, milkshakes and can even be shared with your baby if he or she has started weaning!

Avocados are heart-healthy and help you to keep satiated. Some breastfeeding mums have reported that regular consumption of avocados have resulted in their breast milk becoming creamier!

3. Salmon

Salmon is regarded as a galactagogue as it contains a rich amount of Vitamin B12 and Omega-3 fatty acids. It is one of the few foods that contain natural Vitamin D. Both Vitamin B12 and Omega-3 may help in fending off postpartum depression.

More importantly, salmon contains a large amount of DHA which is important for the development of your baby’s nervous system. DHA is often added to formula milkfor the same reason, in addition to supporting healthy eye and brain development. If you’ve held off eating salmon sashimi during your pregnancy, now’s the time to pamper yourself and boost your breastmilk supply at the same time!

4. Oatmeal

Low iron levels may result in a decreased breast milk supply. Oatmeal is the main ingredient in lactation cookies. Full of nutrition, oats contain proteins, vitamins, minerals, zinc, manganese and calcium.

An excellent source of soluble fibre, oats contain vitamin B that increases energy, regulates your mood and reduces your stress levels! Oatmeal can be eaten as porridge or left in a mug with fresh milk overnight to make overnight oats – a healthy breakfast for breastfeeding mum!


5. Sweet Potatoes

In just one sweet potato, you get all the Vitamin A you need for the day. Vitamin A is necessary for healthy vision, bone growth, immunity and cell growth. Breastfed babies rely on your diet to absorb the Vitamin A that they require.

High in fibre and potassium, sweet potatoes contain more grams of natural sugars but with more nutrients and fewer calories than a normal potato, making it the healthier choice for breastfeeding mums.

Naturally sweet, sweet potatoes can be served in a multitude of ways in various types of cuisine. Mashed, baked, as chips, the possibilities are endless!

Breastfeeding mums, which foods are your milk boosters? Have you consumed a milk booster that turned out to be a milk killer for you? Let us know in the comments!

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Babies Babies For Parents Health & Nutrition

4 Reasons Why Breast Milk Supply Decreases

Breast milk is termed as the perfect food for infants and babies as it contains all the necessary nutrients required for development and is customised from mother to her baby. It provides antioxidants, strengthens immunity and promotes gut health.

Fathers can do their part to support their partners on the breastfeeding journey, which can do wonders in terms of father-and-child bonding, and letting mums know they are not alone.

Some mothers may feel frustrated when their breastmilk supply dips, and here are some reasons why.

Mothers who direct latch exclusively may experience a temporary dip in supply if they miss a feed and do not express out the milk.

  1. Issues with Latching

Improper latching techniques could result in your baby being unable to efficiently extract out the milk from your breasts. When milk is not emptied frequently, supply decreases.

There are various breastfeeding positions which you can try out, such as the football hold or side-lying position. Ensure that your baby’s mouth is wide open and fully covers the areola instead of only on the nipple.

Some mothers may have inverted or flat nipples which could possibly impede their baby’s ability to suckle. For this, there are nipple pullers that can be used to gently ease the nipple outwards.

Sometimes, the infant may have issues with nursing too. Tongue or lip ties affect the way infants suckle and could prevent them from nursing efficiently. As a result, they may get tired before they are full.

Stress is a big factor that leads to decreased milk supply

  1. Stress

After giving birth, your body struggles to regulate and you may suffer from postnatal blues. Combined with all that well meaning advice from relatives and friends that tend to be contradicting to your own beliefs, you could find yourself under a lot of stress.

Stress – physical, emotional and psychological, can cause your breast milk supply to dip. Stress can come from various sources, such as work, family, financial difficulties, physical health and lack of sleep.

If you feel worried about breastfeeding in front of others, use a nursing cover or bring your baby into a locked room for privacy. If you’re feeling stressed, take deep breaths to clear your mind and most importantly, find someone you can talk to about your feelings.

However, the interesting thing is that breastfeeding has actually been shown to reduce negative moods and stress!

  1. Not feeding frequently enough

Rather than sticking to a fixed schedule for feeds, if you are breastfeeding, it is more important to observe your baby’s hunger cues and feed accordingly. Although you will not be able to know the exact amount that your baby drinks, you can take note of the amount of wet diapers that they produce.

Breast milk works on a supply and demand basis. The more demand there is, there will be more supply. When milk is not emptied frequently, new milk cannot be produced as there is not enough space. This can also cause other problems such as engorgement, blocked ducts and so on.

If you do experience some of these common breastfeeding issues, do consult a lactation consultant to advise with massage techniques to get engorgement and blocked ducts out of the way. Else, it may lead to mastitis which comes with fever and body aches.

  1. Not drinking enough water

Breast milk is made of 90% water, thus is it important to ensure that you take in enough liquids to supplement your supply. As caffeine is a diuretic, aim to drink at least 6 to 8 glasses of non-caffeinated drinks a day, or more if you can manage it.

Galactagogues are foods which have a positive effect on breast milk supply. If you are facing problems with supply, you may want to try these foods which can help increase milk supply in lactating mothers.

While there are a host of benefits to both mother and baby, your mental and emotional health should take precedence above breastfeeding. Take sufficient rests to boost your mood as well.

As long as your baby is fed, happy and healthy, that’s all that matters. Formula milk for infants and children are readily available for sale at supermarkets if you really have to get away for some fresh air and are unable to express breast milk for your baby.

What are some of the problems you have experienced when breastfeeding? Share your stories in the comments!