You provide your baby the best nutrition every day by breast
feeding. Much of the nutrition your baby receives from breast
milk comes from your body’s stored nutrients. So don’t forget –
your nutrition is important too! Even while you are nursing,
your baby is becoming familiar with the different flavors of
food you eat. Follow these nutrition tips and set your baby up
for good health that will last a lifetime!
1.Avoid Low Calorie or Fad Weight Loss Diets. Limiting the
variety and amount of foods your eating can decrease much needed
nutrients for your baby’s growth and development. Work on eating
a healthy, balanced diet and keep your regular exercise regime
with Baby Boot Camp! Keep in mind that nursing moms burn about
500 extra calories a day just from their milk production! This
combined with your regular exercise and healthy eating will help
you return to your pre-pregnancy weight.
2.Variety. Try to eat a variety of nutrient dense foods such as
fruits, vegetables, lean meats, high fiber carbohydrates, and
high calcium foods.
3.Complex Carbohydrates. Avoid the white bread, rice, and pasta
and opt for their whole grain counterparts. Look for 3 or more
grams of fiber per serving on the food label. Complex
carbohydrates provide important B-vitamins, minerals and fiber.
4.Protein. Make sure to have several servings of protein foods
daily, like lean beef, poultry, fish, beans, tofu, or eggs.
Protein foods are rich sources of minerals including iron, and
zinc. Protein is also important for your baby’s growth and
development.
5.Fats. Add several servings of “good” fats. Healthier fats
include canola oil, olive oil, soy butter, and tub margarines
with no Trans fats.
6.Fruits and Vegetables. Your goal is 5 a day. Fruits and
vegetables are vital to provide important vitamins, minerals,
and antioxidants for your baby’s growth, development, immune
system and overall health.
7.Calcium. Aim for at least 3 servings of calcium-rich foods
daily for good bone formation. Calcium-rich foods include milk,
yogurt, cheeses, cottage cheese, fortified soy or rice milk,
sardines, and kale.
8. Nuts and Nut Butters. Avoid eating nuts and nut butters while
breast feeding especially if you have a family history of food
allergies.
© Meri Raffetto, 2004