Breast Feeding Diet and Meal Plan
June 15, 2008
ARE YOU BREAST FEEDING AND LOOKING FOR A DIET AND MEAL PLAN THAT WILL SUPPORT THE HEALTH OF YOUR BABY, MAINTAIN MILK SUPPLY, AND HELP YOU REGAIN AND RETAIN A HEALTHY WEIGHT? Read more here…
According to the FDA:
‘…human breast-milk contains the perfect nutritional balance for a human baby. Your milk contains all of the fatty acids, lactose, water and amino acids that help your baby’s digestion, brain development and growth. (Not only that,) breast-milk contains at least 100 nutrients that are not found in formula.’
So congratulations on giving your baby a strong nutritional start! However there are a few things to keep in mind such as:
* Getting ENOUGH calories and fluids for milk production
* Ideal foods for Mom and Baby
* Post-pregnancy healthy weight loss and energy requirements
Breakfast:
1 Whole Egg & 2 Egg Whites
½ Cup of Steel Cut Oats or 1 Slice of Multigrain Bread
1 Cup of Fortified Orange Juice
8 oz of Filtered Water
OR
1 cup of Nancy’s Low-Fat Yogurt
1 cup of Kashi Go-Lean cereal
1 tsp. of Flax oil
1 cup of organic berries (blueberries, strawberries etc.)
8 oz of Filtered Water
Snack:
1 Handful of Almonds
1 Piece of Fruit of your Choice (i.e. orange, apple, 1 cup strawberries etc.)
8 oz Filtered Water
OR
2 Tbsp. Hummus
10 Flax Crackers
8 oz Filtered Water
Lunch:
Whole Sandwich with:
½ Chicken Breast
Multigrain Bread
Swiss cheese
¼-1/2 an Avocado
Tomato
8 oz. Filtered Water
OR
½ Sandwich
Salad (lots of fresh veggies!)
1-1.5 Tbsp. dressing of your choice, or Olive oil and Balsamic Vinager
8 oz Filtered Water
Snack:
2 oz of cheese
Lentil soup (try the “Nile Spice” avoid canned soups)
8 oz of Filtered Water
OR
1 Serving of Veggies (ideally asparagus, broccoli, or cabbage)
3 Egg Whites
8 oz of Filtered Water
Dinner:
4oz of lean protein (chicken, salmon, pork, steak)
Spinach salad with walnuts, strawberries and poppy dressing (I like Brianna’s)
½ sweet potato with a pat of butter
8 oz of Filtered Water
OR
4 oz of lean protein (ideally wild salmon, chicken breast or grass fed lean ground beef)
Steamed or roasted veggies (i.e. asparagus,spinach, sweet potato, broccoli, cabbage, Brussels sprouts, red bell pepper etc.) drizzled with olive oil.
1 cup cooked brown rice
8 oz of Filtered Water
Bedtime Snack:
1 Cup of Nancy’s Organic Kifer and a glass of water
Or
1 banana with almond butter and a glass of water
*Remember to keep it ORGANIC!!
*Drink plenty of WATER…remember Breast Milk composition is 80% water. If you are having a hard time keeping up your water intake, grab a tall glass right as you are about to nurse and drink it while your baby is nursing. That will help both of you keep your fluids up!
*Try to eat 6 small meals a day to keep blood sugar stable.
*Avoid “gassy” foods such as, broccoli, onion, Brussles Sprouts, cabbage, cauliflower which can be a cause for major discomfort for baby.
If you would like more in depth information on Nutrition and the role that specific nutrients play please click HERE for more in depth information.
**Calories are approximately 2,000 to 2,200. This will help with steady post pregnancy weight loss and weight maintenance.
Remember you need between 300-600 additional calories a day while breast feeding.
Without additional calories, and fluids, it will be harder for your body to produce milk.
TIP: If you feel your milk production getting low:
* Up your WATER intake. Remember 80% of Breast Milk is water.
* Up your calories (with healthy high caloric good fats such as avocado, almond nut butter, whole milk products etc.)
* Once your baby goes to bed and is done feeding for the day use your breast pump to PUMP for about 3-5 minutes. This may stimulate your body’s milk production.
This may help.
NOTE: I am not a Doctor or Medical professional. This information is intended to be informative only. Please check with your medical professional before starting any Diet, Exercise or any other Medically related programs.
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