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Breastfeeding. Mother feeding her baby (focus on child's eyes)

If you are having trouble breastfeeding or just looking to increase your milk supply, one of the simplest things you can do to help produce more milk is to eat. Really!  Below is a list of ways that not only helps boost your milk supply, but also carry health benefits for you and your baby.

Oats: For breakfast try eating a bowl of oatmeal. Oats are known to help reduce diabetes, are loaded with energy for a nursing mama, and contain fiber which is great for you and your baby’s digestion.  Don’t like oatmeal?  Have some oatmeal cookies instead (look for a brand low in sugar or simply make your own).  These powerful grains help to increase breast milk supply.

Garlic: While this spice may keep the vampires away, it certainly helps to keep the milk coming back. Garlic is a super food for lactating mothers.  It is known to prevent cancer and boost lactation. It’s a win win! We just recommend brushing your teeth afterwards- only kidding.

Carrots: Chock full of Vitamin A, carrots help boost the quality of your milk and encourage lactation. Try having steamed or raw carrots so they’ll retain the majority of their nutrients.

Fennel Seeds: This little guy will boost the quantity of your breast milk and since they also help in the digestion department, they help prevent baby colic.   Add them to your tea or a glass of milk after a meal, or just pop a few seeds as a refreshing “mint”.

Fenugreek Seeds: Want to make a better breast milk? Fenugreek seeds have been used for generations to help improve the quality of a woman’s breast milk. They are full of Omega-3 fats which help with your baby’s brain development.   Toss the seeds in seasoning to give extra flavor, or make fenugreek pancakes mixed with rice for a morning boost.  They also make a great addition to your tea.

Nuts and Dried Fruits: Types of nuts, like almonds and cashews, are believed to increase production of breast milk. They are rich in Vitamin E and Omega-3 providing energy for a new mom.  These are great for a midday pick-me-up.

Staying hydrated is key to maintaining and increasing your supply.   During breastfeeding you should drink an extra quart, or 32 ounces, per day, making your grand total around 100 ounces of water per day.  Adding a Breastfeeding Tea is a great way to keep the fluids coming, while adding the benefits listed above.  Promise Milk Boost Tea is 100% organic and includes ingredients like fenugreek and fennel seeds.  Not to mention it’s caffeine free so you can enjoy it any time of the day (even during those night feedings).

Don’t forget to take your prenatal vitamin.  Even after delivery, taking a prenatal supplement is important to maintain good health.  Most mom’s run a very little rest and find it difficult to eat 3 well balanced meals.  Promise Prenatal Vitamins Stage 3 Breastfeeding Vitamin is specifically formulated to help keep your milk flowing as well as take care of mom’s overall health.

You got this mama!  The newborn and early stages of your little ones life aren’t always easy, but you have been perfectly created to do this job and do it well.  We believe in you.  Congratulations on your new addition and for more information and breastfeeding tips visit

Hospital Bag Checklist

Don’t wait until it’s too late to pack your hospital bag!  We recommend you start packing your bag around 36 weeks.  By planning ahead you can ensure that all of your goodies are good to go.  Here is a short checklist of items you’ll want and need when the big day comes!

Smartphone and Charger

While this one may seem like a no-brainer, some mom’s forget to grab their phone on the way out the door due to all the excitement of going into labor (or if you leave in the early morning  for a planned C-section).  Be sure you and your partner both pack a charger as well.  You’ll want to call, text, post on social media and update people with the exciting news, as well as snap pictures, play music, and time contractions.

Hair Care Products

A ponytail holder, headband and a brush are all a must.  Some moms pack hairspray, dry shampoo and a stylish headband for after labor.  You may want to pack a cute hat or headband for your little one if you rather not use the ones supplied by the hospital.

Important Documents

Bring multiple copies of your birth plan, a picture ID, health insurance forms, and hospital registration forms.  You can never be too prepared and having all the documents together before the big day will give you peace of mind.  Most hospitals and birthing centers will allow you to pre-register online, saving you time once you arrive.


You’ll want to pack a variety of items for your stay.  We suggest a cute going home outfit- you’ll probably still look around 5 months pregnant, so make sure what you pack will fit!  A comfy night gown or robe will also make your stay that much more comfortable instead of a standard hospital gown.  Several pairs of underwear are also a must along with slippers or heavy socks.  We suggest non-slip socks or slippers for those slippery hospital floors.

Breastfeeding Supplies

If you plan on breastfeeding, you’ll want to make sure your gown or top opens in the front.  Be sure to grab your breastfeeding cover for when visitors arrive,  along with breast pads and a nursing bra .

Baby Items

You’ll need a onsie or baby outfit for the ride home along with a hat to keep his or her little head warm.  A swaddle blanket and a blanket to cover the carseat carrier will help shield your new bundle of joy from the sun and wind when you leave the building.  Little socks are a great addition to keep their tiny toes toasty and a few burp clothes aren’t a bad idea just in case of any spit up.

Movies, Music, Books, Magazines and Snacks

Really, anything that can help you pass the time if you happen to have a long labor.  If you do happen to labor for hours, you’re likely to get pretty hungry and hospital food isn’t always the best.  Bring your own snacks that don’t have to be kept refrigerated.  We suggest dried fruits and nuts, granola bars, crackers, and even beef jerky.  Hard candy or suckers are great during labor as well.  They can help ease an upset stomach as well.


Lip balm, lotion and massage oil are wonderful to have on hand during labor.  If you know you’ll be staying at the hospital or birthing center overnight you’ll want to pack a small toiletry bag.  A toothbrush, toothpaste, glasses if you need them, face wash, and moisturizer, will all help you to freshen up after delivery.  You will also need your prenatal vitamins (Promise Stage 3 and Promise DHA for recovery and to boost milk supply).  The hospital will provide you with their generic brand if you don’t have yours with you.

A Few Items for Him

If your partner plans to stay with you, you may ask him to pack a separate bag or simply add his items to your bag.  Tooth brush, a change of clothes and any other items he may need during labor or for the next day.  Some extra snacks aren’t a bad idea for your man, as he may get the munchies throughout the stay.

Promise DHA

DHA Omega-3 is the mega omega when it comes to baby’s development.  When a pregnant or nursing woman takes DHA Omega-3 on a daily basis, she is helping her child’s brain, eye, central nervous system, and tissue development. In fact, DHA represents about 97% of all omega-3 fats in the brain and 93% of omega-3 fats in the retina in the eye. Since developing babies cannot produce their own DHA, it’s even more important that moms get the amount that they need to help their child develop.

DHA is most often found in fatty fish and organ meats, and if you’re a pregnant  woman, you know that many types of fish are off limits.  Pregnant and nursing women should be getting around 300 mg of DHA Omega-3 daily, in order to meet her needs as well as her baby’s.

DHA Omega-3 also has a positive effect on the pregnancy itself.  Increased intake of DHA has been shown to prevent preterm labor and delivery, lower the risk of preeclampsia, and can increase a child’s birth weight.  Omega-3 has also been shown to help mother’s fight postpartum depression and other postpartum mood disorders.

Research proves that adding DHA along with an already balanced diet has a positive effect, not only for the mother, but the child as well.  Omega-3’s are used after birth to make breast milk and help the mother’s tissue heal after delivery or C-section.  Babies that experienced higher levels of DHA while developing had better visual and cognitive development, lower risk of severe allergies as an infant, and higher attention span well into their second year of life.

Not all DHA supplements are the same.  When looking for a pregnancy and breastfeeding safe product make sure your Omega-3 is free of environmental toxins, like mercury and other trace minerals that fresh fish are often exposed to.  These toxins can be harmful during pregnancy.  You want to ensure you have pharmaceutical grade, molecularly distilled, EPA and DHA.

Whether you are trying to conceive, pregnant, or breastfeeding, DHA Omega-3 supplements carry many health benefits.  Promise Prenatal offers a great option to otherwise “fishy” DHA.  Our gel capsule is made with an all natural strawberry flavoring and leaves no awful aftertaste or upset stomach. Click here to shop and find out more about prenatal DHA Omega-3.

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