Top 5 foods for breastfeeding
Last week I explained why what you eat matters for breastfeeding success.
I advocate putting a huge emphasis on the quality of your diet, starting from pre-conception, continuing through pregnancy and on into everyday life with a new baby. Getting into the habit of eating a variety of colourful food before baby arrives makes it less of an effort in those tired, busy days of being a mother. And the better you are able to feed yourself, the better you are able to feed your children as they grow, setting an example and paving a way for a whole future generation that eats well.
Here are 5 foods to add to your meals to keep your nutrient stores topped up and ready for the challenges of motherhood.
Oily fish.
Your baby is reliant on you eating good quality fats. From the third trimester and into infancy, they accumulate vital omega 3 fats which make up a huge proportion of their brain. Memorise the acronym SMASH - salmon, mackerel, anchovies, sardines and herring.
How much: 2x per week in pregnancy and breastfeeding. Once you’ve stopped breastfeeding, increase to 3x per week.
Orange food: carrots, squash, sweet potatoes, mangoes and apricots.
These are high in vitamin A and new mums often show low levels of this nutrient after giving birth due to baby taking what it needs during pregnancy. This can cause issues such as difficulty seeing at night and raised bumps on the skin (hyperkeratosis). When breastfeeding, you have a higher need for this vitamin compared to non-lactating adults.
How much: Around an extra sweet potato or serving of carrots on top of a varied diet.
Sesame seeds.
Your need for calcium increases considerably because a large amount is secreted into breastmilk every day. Topping up through your diet is essential to prevent it being drawn from your bones and teeth. Often we only think of eating dairy for calcium but it is also abundant in many other foods. Tahini, which is ground of sesame seeds, is a great alternative to nut butter and is full of calcium. My favourite way is spread on oatcakes with a smidge of honey and butter.
How much: You need an extra 1250mg calcium per day - on top of a varied diet you can get this by adding an extra cup of cooked greens, a tablespoon of tahini or a small piece of hard cheese to your diet everyday.
Pumpkin seeds.
Zinc is vital for healing and repair, especially important after giving birth, as well as to ensure the body’s immune system is working well, for stabilising hormones and to support good digestion of fats, carbohydrates and protein. Pumpkin seeds are a good source of zinc, as well as oysters, wholegrains, chickpeas and almonds.
How much: You need 13mg of zinc for the first 4 months of breastfeeding; 9.5mg after that. On top of a healthy, varied diet, that’s around an extra pot of yoghurt, a handful of pumpkin seeds or a matchbox piece of cheese on a wholegrain cracker.
Red meat.
Iron is needed in the body for a healthy brain, energy and blood supply. Many women are advised to take iron supplement during pregnancy (following blood tests) due to low levels, and further iron is lost due to bleeding during and after childbirth. As a result, breastfeeding mums can often be quite low in iron after giving birth; this can sometimes lead to depression, lethargy, low energy and tiredness (sound familiar...?). Abundant in red meat, you can also find it in lentils, eggs, green leafy vegetables and dried apricots. Iron from animal sources is easier to absorb and the darker the meat the higher the iron content. If relying on iron from vegetable sources, add some vitamin C as this aids absorption (for example, add a squeeze of lemon juice to your greens or lentils after cooking).
How much: You don’t necessarily have an extra requirement for iron compared to pre-pregnancy as you probably won’t lose blood as you normally do due to periods for around the first 6 months, especially if you are exclusively breastfeeding. However, being aware to add a good source of iron on a daily basis is important to ensure you replenish what might have been lost during childbirth and if you tested low during pregnancy.
There you have it - my top 5 foods to eat when breastfeeding to keep your nutrient stores up. How many are you already eating on a regular basis? Which ones are you adding into your meals today?