If you're breastfeeding and trying to increase or maintain your milk supply, you may have started to use galactagogues. AKA a fancy way of saying foods or drugs that increase the amount of breast milk your body produces. Food items such as oats, barley, fenugreek, and brewer's yeast are grocery list staples for many nursing moms. But what if you're in the mood to go out to eat and still want to maintain your lactogenic diet? No fear, there is a Chipotle order that could help increase your milk supply.
You don't have to ask for a secret menu, you just need to know how to pair just the right ingredients in Chiptole's Chicken Burrito Bowl.
First, start with the protein. According to SF Gate's Healthy Eating column, protein concentrations in breast milk are determined by a mother’s total calorie and fat intake. In order to meet your baby's needs, you should do your best to get in your minimum protein requirements. The California Department of Public Health (CDPH) noted that breastfeeding moms need three servings of protein per day to help maintain their supply. Choose a lean meat for your bowl, such as chicken, which SF Gate noted provides 20 to 30 grams of protein.
Next is your rice choice , and you should go for brown. According to Very Well, whole grain like brown rice have properties that support your milk-making hormones. The CDPH recommended seven servings — 1/2 cup each — of carbohydrate-rich foods for nursing moms.
Pack in some extra protein by choosing black beans in your burrito bowl. According to The Bump, beans are breastfeeding superfoods. They are high in fiber, good for your digestive system, and also a great source of iron. Additionally, Parents noted that low iron levels are associated with low milk supply, so adding iron rich leafy greens to your diet can keep your milk flowing. Although Chipotle doesn't currently offer spinach or kale as a leafy green choice, you can add romaine lettuce to your burrito bowl.
Finally, don't hold the guac. A recent study in Nutrients found that avocados contain critical nutrients for fetal and infant health and development and precisely fit the description of a "federally recommended food for a pregnant or lactating population."
Like with all lactogenic foods, you're aren't going to eat one Chipotle Chicken Burrito Bowl and suddenly have an oversupply of breast milk. But, if you want to maintain a good supply, you have several food options to help you with that goal.