Clean Eaters Guide to Breast Feeding | One Fit Fighter Fitness Blog

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Thursday, September 5, 2013

Clean Eaters Guide to Breast Feeding

We all know that breast feeding is best for our new bundles joy. And while there isn't a written diet to follow while breastfeeding, it's important to choose wholesome, vitamin rich foods to support milk production, stay energized, and keep baby healthy.
I remember with my first born,  I was so focused on quickly losing the baby weight, that I reduced my calories significantly causing the whole breast feeding process to be filled with tears, frustration, and eventually just giving up!
So this time around I am arming myself with healthy, nutrient dense foods, and making sure to drink half my weight in water, daily.

Here are some of the foods I'll be sure to include!

Nuts & Seeds:  They're loaded with protein and an easy quick snack.  I usually pair a protein with a complex carb to stay fuller longer.  So grab some almonds and some fruit and you've got a healthy snack!

Leafy Greens:  Stocking up on spinach, romaine, and broccoli!  All are good sources of vitamin A, dietary calcium, vitamin C, and iron.  Not into eating your veggies?  Try this!

Lean Beef:  Protein + vitamin B12= Happy Baby!

Dairy:  I'll definitely be needing some calcium, so stock up on the dairy or other foods like cereals, juices, soy or rice beverages.  According to WebMD, you should be aiming to consume 1,000 mg a day. Caution, watch for foods loaded with sugar and other ingredients!

Fish:  Get some omega-3s from seafood low in mecury.  Best options:  salmon, shrimp, crab and scallops.  Strive for at least two servings a week.

Fruit:  Eat two-four servings per day.  Great choices include antioxidant-rich blueberries and citrus fruits for vitamin C.

Whole Wheat Breads:  Breads and pastas are fortified with folic acid, a vital nutrient for baby's health.


Eggs:  They offer a dose of protein, but the yolk also contains vitamin D which help your baby's bones grow. 

Shakeology:  I know that as a new mom, we may have the best intentions to eat healthy, but sometimes it just doesn't seem to work!  So, I always have my shakeology on hand.  Not sure what shakeology is or if it fits your dietary needs? Message me and we can discuss your health goals!
If you are interested in learning more about my monthly online support groups that help women like you meet their personal health and fitness goals, message me or friend request me on Facebook!



Sources:  BabyCenter.com, Mayoclinic.com WebMD.com

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