Note from Adrienne: This excerpt was contributed by Cynthia Hill (cynthia@fyicynthia.com), a certified Health & Nutrional Counselor. read the full article on my blog
Breastfeeding and Nutrition: Back to Nature
Sometimes women, who have been so conscious of eating right during pregnancy, forget, during nursing, that their bodies still need proper nutrition for both themselves and their baby. I remember when I had my son I was sleep deprived and exhausted. As overwhelming as the care entrusted to my husband and I of this tiny little life, I knew I had to make sure I took care of myself so that I could give my all to him. That included being conscious of what I ate. The substances taken in by the nursing mother have a strong effect on the milk she produces.
For instance, foods eaten by mom may sometimes disagree with the breastfed child; common culprits include caffeine, very spicy foods, supplements high in iron and even dairy.
So just how does one know what to eat?
Please keep in mind that high-quality breast milk doesn’t require you to eat perfectly
balanced (I don’t know anyone that eats PERFECTLY BALANCED…after all, we’re human
right?) There is plenty of leeway for us to be sensible.
No one diet works for everyone. This is so important because it is up to you to know your body. We all know that eating a balanced diet filled with lots of whole foods, fruits and veggies is important. But you have to know what works for you, not what everyone else is doing. Remember: We eat the way we live. No one diet works for everyone.
Whether you’re vegan, vegetarian, carnivorous or still trying to figure it out, below you will find some great foods to keep in mind while breastfeeding. These go up and beyond in providing you with calcium, protein, iron, folic acid, vitamin A and vitamin C.
Keep these foods in mind when shopping for your health:
| Foods |
May Include |
| Whole Grains |
Barley, Brown Rice, Millet, Oats (whole), Quinoa |
| Vegetables |
Any dark green or orange leafy vegetable like Kale, Swiss Chard, Collard Greens, Bok Choy |
| Sea Vegetables |
Arame, Dulse, Hijaki |
| Legumes |
Black beans, Chickpeas, Fermented Soy Foods, Lentils, Lima Beans, Split Peas |
| Fruits |
Berries, Grapes, Grapefruit, Lemons, Oranges, Peaches |
| Nuts and Seeds |
Almods, Flaxseed, Pine Nuts, Pumpkin Seeds, Sesame Seeds, Walnuts |
| Dairy |
Organic Kefir, Sour Cream, Yogurt, Aged Cheeses from grass fed cows, fresh goat milks and cheeses |
| Fish * |
Wild caught fish, especially salmon |
| Poutry |
Organic, free range poultry and eggs |
| Meat * |
Organic, grass fed meats are full of more nutrients than meats from large factory farms |
| * Choose the best quality. With fish, try wild varieties with vibrant colors and pick fish that smells fresh like the ocean. Still unsure about the quality of meat and fish available at your local store, ask the butcher or fishmonger for assistance in making the best choice! |