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Overnight Oats and Breastfeeding Nutrition Tips

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In honor of breastfeeding awareness month, St. Luke’s registered dietitians are sharing recipes and nutritional tips geared towards new moms. This week’s recipe is Blueberry Overnight Oats, which is healthy, yummy and easy to make ahead of time. But first, here are some tips to keep new moms feeling great.

  • Know how many calories you need. During pregnancy, the recommendation is to consume an additional 300-400 calories per day. If you are exclusively breastfeeding, the recommendation is an additional 500 calories per day. That means breastfeeding is a bigger nutritional demand on your body than pregnancy!
  • Know what foods to avoid. While breastfeeding, you do not need to be as restrictive with foods as you were during pregnancy. However, there are still some items to be cautious of, including caffeine and high-mercury fish.
  • Enjoy nutrient-rich foods. Aim to get your additional calories from foods that provide a lot of vitamins and minerals. That includes a wide variety of fruits and vegetables, whole grains and proteins.
  • Stay hydrated. If you are breastfeeding, your body will need additional fluids for milk production. If you are not breastfeeding, it is still a good idea to ensure you are getting additional fluids to avoid constipation. Have beverages easily available in locations where you will be. Always remember that water is the best choice and to avoid beverages with added sugars.

There are other complications of pregnancy such as gestational diabetes and excessive weight gain which may make your recovery process different. Always talk to your doctor or dietitian for an individualized plan.

See the Blueberry Overnight Oats recipe below!
Servings: 1
Per Serving: 432 calories, 51 g carbohydrates, 29 g protein, 14 g fat
Total Time: Overnight

Ingredients:
½ Cup Old-Fashioned Oats
½ Cup Milk
2 Tbsp Greek Yogurt, Plain
½ Cup Blueberries
1 Tbsp Peanut Butter
Dash of Cinnamon

Directions:

  1. In a medium jar, combine ingredients together in the order listed.
  2. Place in refrigerator overnight, for at least 6 hours.
  3. Enjoy right out of the fridge for an easy, on-the-go breakfast!
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