I wrote about weight loss &diet plan before. So, just be fair to those mothers who are in hurry to lose pregnancy pounds, I created a lactation meal plan for them too=)
First of all, let me introduce some important foods for the own well-being of nursing moms. For nursing moms, it is necessary to ensure that you are obtaining the nutrients your baby needs by incorporating a variety of health breastfeeding foods in your nursing mom food plan.
If you are consuming the following foods as a regular part of your diet, your body and your baby will...thank you^-^
1. Salmon
- Talking about perfect food..hmmm..for me, there is no such thing as a perfect food but salmon is pretty close!! Well, why salmon?? Salmon, like other fatty fish, is a rich source of Docosahexaenoic acid (DHA)-an omega-3 faty acids. DHA is crucial for the development of your baby's nervous system and visual abilities. All breast milk contains DHA naturally but levels of this essential nutrient are higher in the milk of women who consume more DHA from their diets.
* FDA guideline: breastfeeding women should limit consumption of fish lower in mercury. Compared to other types of fish such as shark, swordfish, king mackerel, or tilefish, salmon is considered to have a low mercury content. Vegetarian sources of DHA come from seaweed.
2. Low-fat dairy products
- Whether you like it or not, you can't never deny that low fat dairy products such as yogurt, milk, or cheese are an important part of healthy breastfeeding. In addition of providing protein, vitamin B and vitamin D, dairy products are one of the best sources of calcium. Calcium will help your baby's bones develop. So, include at least 3 cups of dairy each day as part of your diet.
3. Lean Beef
- Iron rich food, extra protein and vitamin B 12- Lean beef definitely a good choice!! Iron deficiency can drain your energy level, making it hard for you to keep up with the demands of a newborn baby.
4. Legumes
- Beans, especially dark-colored ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians. They are not only rich in iron, but they are budget friendly source of high quality, non animal protein source.
5. Blueberries
- Blueberry is the leader in antioxidants. They may be small but they pack a healthy punch!! Sweet, tangy and intensely blue, blueberries are rich in phytonutrients-antioxidants as well as anti-inflammatory. This satisfying and yummy berries will give you a healthy dose of carbohydrates to keep your energy levels high.
6. Brown rice
- If you're attempting to lose the baby weight, you might be tempted to drastically cut back on your carbohydrates intake. However, losing weight too promptly may cause you produce less milk for the baby. Incorporating whole grain carbs like brown rice in your diet will provide your body the calories it needs to produce best quality milk for your baby.
*Brown rice: process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of manganese and phosphorus, 60% of iron, and all of the dietary fiber ans essential fatty acids.
7. Oranges
- Nursing moms need extra vitamin C than pregnant women, oranges and other citrus fruits are an excellent breastfeeding food, too. Sip on some orange juice (opt for calcium-fortified varieties to get even more benefit from your beverage) as you go about your day.
8. Eggs
- Egg yolk is one of the few natural sources of vitamin D- an essential nutrient crucial for the absorption and metabolism of calcium and phosphorus, which have various functions, especially the maintenance of healthy bones. Try scrambling up a couple of them during breakfast, tossing a hard boiled egg or two on your lunchtime salad, or having omelet and salad for dinner.
* other sources of Vitamin D: fish, fortified milk and cod liver oil.
9. Whole-wheat bread
- Folic acid is crucial to your baby's development in the early stages of pregnancy but its importance doesn't end there. Folic acid is an important nutrient in your breat milk that your baby needs for good health and it is crucial that you eat enough for your own well-being. Enriched whole-grain breads and pastas are fortified with this vital nutrient. They also give you a healthy dose of fiber and iron.
10. Leafy greens
- The following are a few examples of green leafy vegetables that can be easily incorporated into the most particular of our diets.
a) Bok Choy: a Chinese white cabbage rich in vitamins A and C and in calnium and dietary fiber
b) Spinach: sweet in flavor and high in vitamins A and K, iron and folate.
c) Broccoli: grows with florets and crunchy stalks and is rich in fiber and a number of vitamins
e) Collard greens: mild in flavor with a high content of vitamins A,C and K.
f) Lettuce: contains folate and vitamins A, C and K.
11. Whole-grain cereal
- After yet another sleepless night, one of the best foods to boost energy for new moms in the morning is a healthy whole-grain cereal. There are many cold cereals available that are fortified with essential vitamins and nutrients to help meeting your daily needs. Or, whip up a healthy hot breakfast by stirring blueberries and low fat milk into a delicious serving of oatmeal.
12. Water
- New moms who are breastfeeding should stay well hydrated in order to keep your energy and milk production in a desirable levels. You can vary your options and meet some of your fluid requirements by drinking juice and milk but you have to avoid caffeinated drinks like coffee and tea. That's because caffeine enters your breast milk can cause your baby to become irritable and sleep poorly. Recommended water intake for breastfeeding moms is 3L/day.
So, basically these are the 12 healthy foods for new moms who are breastfeeding. I bet that you have an idea in your mind now on what kind of foods you should incorporate into your daily diet after reading the benefits of various foods I suggested. So, are you ready now to create a lactation meal plan for yourself??? Yes???or NO??? Lol..well, I have an example of lactation meal plan here if you want to take it as your reference=)
Lactation Meal Plan
Breakfast
* A cup of warm water after wake up- for detoxification purpose
Choose one of them:
A) 2 slices of whole wheat bread (with fruit jam, peanut butter, cheese etc)
1 glass of low fat milk
B) A bowl of Whole grain cereal with low fat milk, topped with banana, blueberries, strawberries, raisins and almonds.
1 medium orange/ 1 glass of orange juice with pulp
C) Ham and cheese sandwiches-1 serving
1 glass of low fat milk
D) Half cup (125ml) of low fat milk
1/2 grapefruit
2 half-boiled eggs
Lunch
Choose one of them:
A) 1 bowl (250ml) Steamed brown rice
1 serving of salmon
Thai Salmon with cucumber and dipping sauce
Method:
1. Marinate the salmon in a bowl with the chili, garlic, coriander, fish sauce, sesame oil and honey. Season with pepper and refrigerate for at least 20 minutes or overnight.
2. Grill or barbecue the salmon until it is crisp at the edges. If you like it cooked all the way through rather than rare in the middle then keep cooking until the fish feels very firm to the touch.
3. Serve it with the cucumber and onion sprinkled over and the sweet chili dipping sauce.
B) 1 slice of multi-grain bread, toasted.
1 cup of fat free yogurt
1 fresh fruit
C) Salad (mix veggie and fruits) + lean meat/ Ham/ Tuna/ Beans or Peas/ Hard Boiled egg ( a little bit of salad dressing)
Dinner
*Drink a cup of warm water before meal
Choose one of them
A) Half cup (125ml) of low fat milk
Maple-Dill Chicken Breast- 1 handful
1 cup (250ml) of steamed green beans/black beans
1 cup of (250ml) steamed brown rice
Maple-Dill Chicken Breast
Ingredients:
- 4 skinless, boneless chicken breasts
- 2 tsp of butter
- 1/4 tsp each of salt and freshly ground black pepper
- 1/2 cup dry white wine/apple juice
- 2 tbsp maple syrup
- 1/3 cup chopped fresh dill or 1 tsp (5ml) dried dill weed
Directions:
1. Trim any fat from chicken. Melt butter in a large frying pan set over medium-high heat. When bubbly, add chicken. Sprinkle with salt and pepper. Cook until golden brown, from 2 to 3 minutes per side.
2. Pour wine and maple syrup into pan around chicken. Using a wooden spoon, scrape up any brown bits from bottom of pan. Cover and reduce heat to medium-low. Continue to cook chicken, turning halfway through until it feels springy when pressed, from 8 to 10 more minutes. Remove chicken to a serving platter and cover with a tent of foil to keep warm.
3. Stir dill into sauce in pan. Increase heat to medium-high and boil sauce, stirring constantly until it thickens slightly, from 2 to 3 minutes. Pour sauce over chicken and serve immediately. * Delicious with green beans and mashed potatoes.
B) Half cup (125ml) of low fat milk
Half cup (125ml) of cold cereal
Half bran muffin
1 small orange
Finally....It is such a long post!! Taking me three days to finish it=)....Anyway, I hope that this will really help those new moms in picking the right and healthy foods for themselves as well as their babies. And for my colleague, Linda Choo who just gave birth to a baby boy. Congratulationssssss!!! This is the present I give to you and your baby=)))
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