Eating For Two
by Meri
Raffetto
zone3
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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