Breastfeeding Diet Breakdown

You now have an extra 500 calories per day in your diet, but you may be wondering what types of foods you should eat.  You certainly don’t want those 500 calories coming from an ice cream sundae daily.  Your nutrition now is very important.

Here’s what you need more of:

Protein: Make sure to have some source of protein with each meal and snack.  Most people don’t have to worry about their protein intake (even when breastfeeding) unless you eat a low protein diet or are vegetarian or vegan.  Foods high in protein are: poultry, beef, fish/shellfish, pork, eggs, dairy, legumes, nuts, seeds and soy.

Calcium: Low fat and fat free milk, yogurt, cottage cheese and cheese.  Other foods that are high in calcium are calcium-fortified orange juice, tofu, leafy greens, canned salmon with bones, sardines and almonds.

Zinc: Plant and animal proteins, oysters and wheat germ.

Folic Acid: Beans and dark-green leafy vegetables

Vitamin E: Vegetable oil, wheat germ, nuts, and dark-green leafy vegetables

Vitamin B6: Meat, whole grain cereals, dark-green leafy vegetables, potatoes, and bananas

Vitamin C: Citrus fruit, strawberries, bell peppers, broccoli, brussels sprouts, cantaloupe, kiwi, cauliflower and kale

Vitamin B12: Animal protein

Ribloflavin: Animal protein, mushrooms,dark-green leafy vegetables, and fortified grains

Vitamin A: Organ meat, fortified dairy products, dark-green leafy vegetables, deep yellow/orange colored fruits and vegetables

As you can see if you eat a varied diet full of fruits, vegetables, whole grains, lean protein and healthy fat you will likely get all that you need and take your prenatal vitamin to fill in any gaps.

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2 Responses

  1. I love these breastfeeding posts, Eve! I passed them along to a friend. So interesting and of course, Hannah is adorable and you look fabulous 🙂

  2. And WATER – lots of water! I have never been so hungry and thirsty in my life as when I was breastfeeding! (my issue was reducing calories when my daughter reduced breast feeding – I’m hoping to do better with #2 this winter).
    Thanks Eve for the great posts!

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