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Breastfeeding Weight Article
Eating For Two
Meri Raffetto RD
You provide your baby the best nutrition every day by breast feeding. Much of the nutrition your baby receives from breast milk comes from your body’s stored nutrients. So don’t forget – your nutrition is important too! Even while you are nursing, your baby is becoming familiar with the different flavors of food you eat. Follow these nutrition tips and set your baby up for good health that will last a lifetime!
1.Avoid Low Calorie or Fad Weight Loss Diets. Limiting the variety and amount of foods your eating can decrease much needed nutrients for your baby’s growth and development. Work on eating a healthy, balanced diet and keep your regular exercise regime with Baby Boot Camp! Keep in mind that nursing moms burn about 500 extra calories a day just from their milk production! This combined with your regular exercise and healthy eating will help you return to your pre-pregnancy weight.
2.Variety. Try to eat a variety of nutrient dense foods such as fruits, vegetables, lean meats, high fiber carbohydrates, and high calcium foods.
3.Complex Carbohydrates. Avoid the white bread, rice, and pasta and opt for their whole grain counterparts. Look for 3 or more grams of fiber per serving on the food label. Complex carbohydrates provide important B-vitamins, minerals and fiber.
4.Protein. Make sure to have several servings of protein foods daily, like lean beef, poultry, fish, beans, tofu, or eggs. Protein foods are rich sources of minerals including iron, and zinc. Protein is also important for your baby’s growth and development.
5.Fats. Add several servings of “good” fats. Healthier fats include canola oil, olive oil, soy butter, and tub margarines with no Trans fats.
6.Fruits and Vegetables. Your goal is 5 a day. Fruits and vegetables are vital to provide important vitamins, minerals, and antioxidants for your baby’s growth, development, immune system and overall health.
7.Calcium. Aim for at least 3 servings of calcium-rich foods daily for good bone formation. Calcium-rich foods include milk, yogurt, cheeses, cottage cheese, fortified soy or rice milk, sardines, and kale.
8. Nuts and Nut Butters. Avoid eating nuts and nut butters while breast feeding especially if you have a family history of food allergies.
© Meri Raffetto, 2004
About the Author
Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has developed online weight management programs to help people get off of diets and get into way of life. For more information or to sign up for our free newsletter, visit www.reallivingnutrition.com.
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