Raising A Family

A big majority of the nutrition your baby receives from your milk comes from your stored nutrients. Obviously, your nutrition is very important for them! It’s tempting to start dieting to lose the weight you gained during pregnancy but don’t do it! It’s not good for your baby. Here’s a few tips to help ensure you’re taking in what you need to to produce the best milk possible.

• Special Diets: If you are a vegetarian or a vegan, consult with your doctor. They will know what kind of supplements you need to add to your diet.
• Protein: Lean meat, fish, poultry, dried beans or eggs are a great source of protein. Make sure you have several servings of them daily. Protein foods are rich sources of iron and zinc. Other foods rich in protein are milk, yogurt and tofu.
• Dairy: To get adequate amounts of calcium and vitamin D, try to have 3 servings of dairy daily. Milk, yogurt and cheese are great dairy products. If you don’t like to drink milk, try the soy milk. Soy dairy products usually have extra calcium and vitamin D added as well.
• Complex Carbohydrates: A large portion of your meals should come from complex carbohydrates such as whole grain pasta, breads, cereals and rice. These all provide vitamins, minerals and fiber. Aim for several servings at each meal.
• Fruits and Vegetables: Aim to have 5 or more servings daily of a variety of fruits and vegetables. They are chock full of vitamins and minerals.
• Fats: Several added servings are also important. Healthier fats include canola oil, olive oil, and other vegetable oils and peanut butter. (If you have a family history of food allergies, stay away from nuts!)

The main thing to remember is to eat a variety of foods. You are introducing your little one to food in general, so make it interesting. Don’t just eat the same stuff all the time. Remember to drink LOTS of water. Try to drink 8 to 12 glasses daily. The more water you drink, the better your milk will flow as well. You are doing a wonderful thing for your baby by breastfeeding, so make it worth it to it’s fullest!