3.17.2009

good foods to eat during breastfeeding


When you are breastfeeding it's not a good time to diet and try to loose your baby weight, you can save that for later and belive me you will have more energy for dieting later... just leave it and who cares... you just had a baby for gods sake, why is there pressure to look great right away! But seriously, it's still so important to eat well for your baby. I thought it might be a good idea to make a list of things that are good to eat while breastfeeding.

I found this terrific list of great foods for breastfeeding mothers that is pretty uncomplicated and simple. It's from a really great book called:

FEEDING THE WHOLE FAMILY
Recipes for Babies, Young Children, and Their Parents
by Cynthia Lair - to buy it click here

WHOLE GRAINS
Quinoa, Millet, Sweet Brown Rice

LEGUMES
chickpeas, pinto and navy beans, lentils, split peas, fermented soy foods

VEGETABLES
anything dark green or orange

FRUITS
oranges, lemons, berries, grapes, grapefruit, apricots, peaches, melons

NUTS AND SEEDS
almonds, flaxseeds, pine nuts, sesame and pumpkin seeds, walnuts

SEA VEGETABLES
dulse, hijiki, arame

DAIRY
organic yogurt, kefir, sour cream and aged cheeses from grass-fed cows if possible, fresh goat milks and cheeses

FISH
wild line-caught fish, especially salmon and halibut, a good cod liver oil supplement can also be beneficial if access to wild fish is limited.

POULTRY
free-range or pastured poultry and eggs from them

MEAT
beef, lamb, and pork from humanely raised animals

These are foods that have above-average levels of one or more of the following nutrients: protein, calcium, iron, folic acid, vitamin A, and vitamin C. Needs for these nutrients are elevated for nursing mothers.

Another side note that I read in the book that is great information is that the Colostrum, the first substance from the mothers breast, helps baby pass meconium, reduces the chance of jaundice, and supplies your baby with immunological properties... good to know!

If you want recipes for any of the above items I am pretty sure that I have written about just about each food so if you do a search on my blog you can probably find whatever you need... and if not, buy the book!

Have fun with your breastfeeding, and don't get crazy about your diet and over analyze what you are eating because that's way too stressful! And don't make this list of things that are good make you crazy! I just wanted to stress that this is not the time to diet and what's another year anyway... you have a lifetime to diet! let go and have fun!

Also, if you do a search for 'breastfeeding' I have posted many articles on this subject... I love a breastfeeding mom and I always want to support this anytime and anywhere!

5 comments:

Anjanette said...

that is a lovely image AND a lovely thing to post about. I am still breastfeeding my almost 2 year old and sadly she is weaning herself *sniff sniff* I love that people care enough to inform women of this most honorable and giving gift. Three cheers!

lesley said...

Thanks for the list, it is nice as a quick reference and reminder.

dolores said...

I breastfeeded kid1 for a year, and with kid2 I have planned to do the same. Here in Europe it is very uncommon to breastfeed more than 6 month, luckily I am in a small breasfeeding community. But I think it needs a lot more information!
For me the main reason is the simplicity: always handy, never think about bottles, formulas, the BEST way to sooth a baby...
And: I often think about small kittens or bears or dogs...everyone sees how cute they are bundling up with their mom, taking a nap with her, drinking a little now and then ...sometimes for thirst, sometimes for feelings.
Why can´t we do that to small humans?

Anonymous said...

concilia said
i so much love this recipes for a breast feeding mothers.i jst newly born and my always burgging,am sure its becos of sweet things i eat.thanks very much

Anonymous said...

concilia,pls send an email on what to do.for my breast feeding