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Sunday, August 5, 2018

What To Eat While Breastfeeding

My hat is off to all of you mothers who have chosen to breastfeed your baby. With breastfeeding comes many changes one of the most important is your own eating habits. You are offering your little one nutrients through the food you choose to eat thus making diet very important. Here are a few tips that can help you do just that:

  • You should eat food rich in protein at least 2-3 times a day. Protein rich food includes meat, poultry, fish, eggs, dairy, beans, nuts and seeds.
  • At least 3 servings of veggies including dark green and yellow vegetables a day. 
  • Fruit should find its way onto the breastfeeding mothers plate at least 2 times a day
  • Whole grain breads, pastas, cereals and oatmeal should be in your daily diet as well.
  • Water not only satisfies your own thirst but it will not help increase your supply
If you partake in a special diet such as vegetarian then make sure that meat is replaced with foods rich in iron and zinc. Dried beans, dried fruit, nuts, seeds, and dairy. Vegan dieters may need to take B12 supplements. 

When breastfeeding you will need to take in extra calories. Until your baby is 6 months of age you may need up to 500 or 600 extra calories a day. Avoiding caffeine and alcohol is a given.

Do not be alarmed if the color of your breast milk changes as vegetable pigments and herbal supplements often do change the color just a bit. Gas and colick  may also be result of something you ate and then breastfeed so be careful to watch what you eat. Keeping a food journal can help you do just this. Visiting a registered dietician can help you make the right decisions as to what to eat and not eat

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