Eating Healthy while Breast feeding
Your milk quality will not suffer from poor eating habits, but your own health is sure to suffer...So, Eat Well!! for your own good.
As your child gets older, she will pick up on your eating habits... So, Dad's and mom's maintain a healthy menu and junk food moderation, right from the start!!
Drink Plenty of Water : It is most important to stay hydrated while breast feeding your LO.
Your body needs tremendous amount of water during lactation.
Symptoms of dehydration are : Irritability, loss of energy and focus.
Follow the Food Pyramid :
6 servings of Whole Grains
2 servings of Fruit
3 servings of Vegetables
2 servings of Milk Products
2 servings of Meats
1 serving of Fats and Sweets
What to avoid?
Certain foods pass into your breast milk and may cause allergic reactions in your baby... for e.g. fussiness, rash, diarrhea, vomiting or refusal to nurse...
Common problem causing foods to keep a check on are :
Caffine -- Chocolate -- Citrus fruits -- Dairy Products -- Nuts -- Spicy foods -- foods causing Gas
Healthy Snacks :
Apples -- Bananas -- Cantaloupe -- Grapes -- Oranges -- Plums -- Strawberries
Breads -- Tortillas, bagels, biscuits, muffins, whole wheat bread.
Carrot sticks -- Celery -- Cereal -- Crackers -- Popcorn(plain)
Eggs -- Salads -- Soups -- Yogurt
Where to find your Essential Vitamins, Minerals and Proteins (for vegetarians) :
Vit B12 : fortified soy beverages and Cereal
Vit D : fortified soy beverages and Sunshine
Riboflavin : fortified whole grains, avocado and nuts
Calcium : soy beverages, calcium-enriched Orange juice, broccoli, nuts, seeds, bok choy, greens, grains, peas and beans, kale, milk, egg yolk
Iron : green leafy veggies, iron-fortified cereals and breads, peas, beans, tofu, dried fruit and whole grains
Zinc : tofu, nuts, peas, beans, wheat germ, bran, whole grain breads
Proteins : soy, nuts, seeds, beans, grains, vegetables.
Continue to regularly take your Pre-natal vitamins.
Before taking any other supplements - do consult your doctor.
>> this is an excerpt from the Mommy Rescue Guide by Suzanne F.
As your child gets older, she will pick up on your eating habits... So, Dad's and mom's maintain a healthy menu and junk food moderation, right from the start!!
Drink Plenty of Water : It is most important to stay hydrated while breast feeding your LO.
Your body needs tremendous amount of water during lactation.
Symptoms of dehydration are : Irritability, loss of energy and focus.
Follow the Food Pyramid :
6 servings of Whole Grains
2 servings of Fruit
3 servings of Vegetables
2 servings of Milk Products
2 servings of Meats
1 serving of Fats and Sweets
What to avoid?
Certain foods pass into your breast milk and may cause allergic reactions in your baby... for e.g. fussiness, rash, diarrhea, vomiting or refusal to nurse...
Common problem causing foods to keep a check on are :
Caffine -- Chocolate -- Citrus fruits -- Dairy Products -- Nuts -- Spicy foods -- foods causing Gas
Healthy Snacks :
Apples -- Bananas -- Cantaloupe -- Grapes -- Oranges -- Plums -- Strawberries
Breads -- Tortillas, bagels, biscuits, muffins, whole wheat bread.
Carrot sticks -- Celery -- Cereal -- Crackers -- Popcorn(plain)
Eggs -- Salads -- Soups -- Yogurt
Where to find your Essential Vitamins, Minerals and Proteins (for vegetarians) :
Vit B12 : fortified soy beverages and Cereal
Vit D : fortified soy beverages and Sunshine
Riboflavin : fortified whole grains, avocado and nuts
Calcium : soy beverages, calcium-enriched Orange juice, broccoli, nuts, seeds, bok choy, greens, grains, peas and beans, kale, milk, egg yolk
Iron : green leafy veggies, iron-fortified cereals and breads, peas, beans, tofu, dried fruit and whole grains
Zinc : tofu, nuts, peas, beans, wheat germ, bran, whole grain breads
Proteins : soy, nuts, seeds, beans, grains, vegetables.
Continue to regularly take your Pre-natal vitamins.
Before taking any other supplements - do consult your doctor.
>> this is an excerpt from the Mommy Rescue Guide by Suzanne F.
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