Mamas

: Apricots and dates provide essential calcium and iron , which can be depleted after childbirth [19, 23]. 🗓️ Seasonal Produce Guide

: Legendary in many cultures for boosting the let-down reflex ; it is typically cooked in savory dishes [13, 23].

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 : Apricots and dates provide essential calcium and

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

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

: Keep ethylene-releasing fruits like apples and bananas away from sensitive items like avocados to prevent premature spoiling [27].

: Watermelon and cantaloupe help maintain the high fluid volume required for milk production [6, 25]. 25]. Certain fruits and vegetables

Certain fruits and vegetables, known as galactagogues , are traditionally used to naturally boost milk production [26].