If you fail to take in adequate calories your body will hang onto all foods and that’s even more so the case when you’re breastfeeding. So you need extra calories to restore your energy, increase milk production and help with post delivery weight loss. The major secret behind breastfeeding is that your baby will always have all the nutrients they need, no matter your diet. In a recent article published by the Journal of Pediatrics, it says that babies who are breastfeed for at least three months become healthier eaters at age six compared to those who did not breastfeed for at least three months. So expose your baby to various flavors, he will become a healthy eater as he grows.


It is not necessary to force fluids; drinking to satisfy thirst is sufficient for most mothers to stay hydrated. Pay attention to your body’s signals – busy mothers often ignore thirst if there is nothing nearby to drink – try to keep a drink near where you usually breastfeed baby or at your desk at work. Pumping moms may find that they need to pay more attention to remembering to stay hydrated. Signs that you are not getting enough fluids include concentrated urine (darker, stronger smelling than usual) and constipation (hard, dry stools). The amount of non-caffeinated, sugarless beverages as well as juicy fruits, soups and beverages also matter a lot.


Breastfeeding mothers should increase their weekly consumption of fish, as long as it’s lower in mercury, according to new advice issued by the U.S. Food and Drug Administration and the U.S. Environmental Protection Agency. Fish is a rich source of protein, omega-3 fatty acids, vitamin B12 and D all these account for better health of the mother, including elimination of postpartum depression.

Whole Grains

Whenever possible, choose whole grains over refined grains in your cereal. Whole grains retain more of their original vitamins and minerals and also help keep you free from constipation. Healthy whole grains include whole wheat, oats, buckwheat, bulgur, rye, barley, quinoa and brown rice. Look for these ingredients at the top of the ingredient list when choosing a healthy cereal; the ingredients at the top of the list are the ones most prevalent in the food. It doesn’t matter what shape the cereal you choose comes in; pick flakes, alphabet letters or round o’s, as long as your choice doesn’t include added food coloring or sugar.

Lean Beef

Breastfeeding mothers have higher than usual need for mineral zinc, which is readily available in beef. Beef contains a lot of B vitamins and iron, which are essential for maintaining energy levels.


Research shows that eggs do not increase cholesterol. Eat the whole egg, they contain proteins, folate, lutein, vitamins D and B12 and choline all good for you and your baby.

Leafy Green Vegetables

Greens are the number one food you can eat regularly to help improve your health because leafy vegetables are brimming with fiber along with vitamins, minerals, and plant-based substances. It is advisable to serve at least once a day, add to breakfast omelet, make a stir fry, or blend in a smoothie.

Legumes and Beans

Moms can get all the nutrients they need through a vegetarian diet, however they have to choose their diet wisely. Whether vegetarian or not, with legumes and beans you can get a rich supply of photochemical, minerals and vitamins. Consider something like adding chili to your dinner or adding chickpeas to your diet.

Nuts and Seeds

Consider nuts and seeds to keep you satisfied between meals and reduce your craving for food. They supply your body with protein, antioxidants, monounsaturated and polyunsaturated fats, minerals and vitamins. All of these theses things are good for you and your baby.

We can help you get healthy naturally. We can design you a customer Total Health Restoration program based on testing and information we collect from you. Our goal to help your body heal and restore itself the way nature intended!

Contact us (859-653-4923) today to get started!


JPEG72_vsmallAbout Covenant Natural Health Care

Discover the real possibility of restoring and maintaining your health—NATURALLY. Covenant Natural Health Care offers a non-invasive system of analyzing the body to determine the underlying causes of illness and non-optimum health. This technology is called Nutrition Response Testing. This clinically proven system may be very different from other healing practices you have experienced in the past. We are not interested in masking symptoms through medication or surgery, but instead finding the underlying cause of the problem and helping the body to heal itself.
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