Mamas Now

For nursing and postpartum mothers, selecting seasonal produce is a vital strategy for maintaining energy and supporting a healthy milk supply. Incorporating fresh, nutrient-dense fruits and vegetables helps meet the increased caloric demands of breastfeeding—typically 2,300 to 2,700 calories per day [22]. 🥬 Top Produce for Lactation Support

: For large families, supplementing regular store runs with bulk buys from Costco can help manage costs [11]. : Spend time washing and chopping all produce

: Spend time washing and chopping all produce once a week to lower stress during busy mealtimes [37]. Best Fruits Best Vegetables Strawberries

: Watermelon and cantaloupe help maintain the high fluid volume required for milk production [6, 25]. Peas Summer Peaches

Eating seasonally ensures mamas get the most flavorful and cost-effective produce throughout the year [2]. Best Fruits Best Vegetables Strawberries, Cherries, Rhubarb Asparagus, Spinach, Peas Summer Peaches, Berries, Watermelon Zucchini, Corn, Green Beans Fall Apples, Pears, Cranberries Pumpkin, Butternut Squash, Carrots Winter Citrus (Oranges, Lemons), Pomegranates Cabbage, Cauliflower, Sweet Potatoes 💡 Practical Shopping & Prep Tips

: Stock your nursing area with shelf-stable produce like bananas and oranges for easy one-handed snacking [13, 24].