When you're breastfeeding, eating enough and eating right is important. The fact that you're constantly hungry combined with the reality that what you eat directly affects your milk supply makes diet an important factor for nursing moms. Eating healthy is always best, but sometimes when you're out and about it's not always easy. Luckily, there are usually ways to tweak your orders at restaurants to make them as "milk supply friendly" as possible. At places where you can build your own burger, it's even easier once you learn the burger order that could increase your milk supply.
First, let's start with the bun, and build your dream burger from there. According to Very Well, whole grains contain properties that support the hormones that produce your breast milk. So, for the best milk-making bun, steer clear of white, processed flour and try to order a bun made with whole wheat flour, barley flour, or even oat flour (major breast milk supply points.) Lettuce wrapping your burger is also another great and healthy choice.
From there, let's talk the meat of your burger, literally. According to Parents iron is especially important for nursing moms, and luckily, red meat contains a lot of it. So ordering a beef burger will be a healthy choice for your supply.
If you'd rather steer clear of meat though, there are lots of other alternatives for bulking up your burger. Chickpeas are another great source of iron, and coincidentally, can be cooked up into great vegetarian or vegan burgers. If the restaurant you're at offers chickpea burgers, don't hesitate to order one.
Finally, let's move on to the toppings of your burger, where the sky is basically the limit. Top your burger with lots of leafy greens like spinach, lettuce, and kale — some of the healthiest things you can eat for your milk supply, Very Well noted. You can also add garlic — a well known breastfeeding "super food" — sesame seeds, or basil, or avocado, Mom Junction suggested.
If you like cheese on your burger, don't hold back. According to Pregnancy and Newborn magazine, nursing moms need about five servings of calcium per day.
And before you dive in, sit back and admire the culinary wonder you've just created. But not for too long, because, after imagining your dream burger, you're probably already starving. I know I am.