BabyBites

Nourishing a Breastfeeding Mommy

By: Cynthia Hill, CHHC, AADP; Holistic Health Coach, www.fyicynthia.com, www.thecharlottemommy.com, www.veganlicious.com

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 my being conscious of what I ate.

I devoured every book I could get my hands on about breastfeeding. I remember something I read stood out in my mind: What nursing moms eat has a strong effect on the milk we produce. For instance, foods eaten by mom sometimes disagree with the breastfed child; especially caffeine, very spicy foods, supplements high in iron and even dairy. Well that’s overwhelming!

So just how does one know what to eat?

I came to realize 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 anyone.

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 the calcium, protein, iron, folic acid, vitamin A and vitamin C.

Keep these foods in mind when shopping for your health:

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, etc.

FRUITS Berries, grapes, grapefruit, lemons, oranges, peaches, etc. (Take note if citrus fruits bothers baby)

NUTS AND SEEDS Almonds, flaxseed, pine nuts, pumpkin seeds, sesame seeds and walnuts

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

FISH* Wild-caught fish, especially salmon.

POULTRY 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!

My Motto: Eat Right. Feel Good. Live Well.

Don’t worry, I’ll help you get started!

MY SPECIAL OFFER TO YOU: To everyone reading this, I am offering a free health consultation to help you to jumpstart your healthy diet and lifestyle! Please go to www.fyicynthia.com to sign up.