Best Vegetarian Diet While Breastfeeding

Starchy foods such as wholemeal bread pasta rice and potatoes plenty of fibre from wholemeal bread and pasta breakfast cereals rice pulses such as.

Best vegetarian diet while breastfeeding. Eating a variety of foods while breast feeding will change the flavor of your breast milk. A healthy diet includes. A lacto ovo vegetarian does not eat any meat. Specific diet benefits and concerns lacto ovo vegetarian.

Good sources for vegetarians and vegans are. Opt for protein rich foods such as lean meat eggs dairy beans lentils and seafood low in mercury. Lacto ovo is the most common type of vegetarian diet. Fresh fruit dried fruits like apricots figs and prunes breakfast cereal with milk toast or oatcakes are all ideal and quick.

Some people can get these free via nhs healthy start. A vegetarian or vegan mother does not need to take any special dietary precautions as long as she is maintaining a diet with adequate amounts of vitamin b12 calcium and zinc. At least 5 portions of a variety of fruit and vegetables a day including fresh frozen tinned and dried fruit and. There s no need to buy expensive supplements when breastfeeding but a vitamin d supplement is advised.

Vegan mothers can get their calcium from bok choy blackstrap molasses tofu collard greens spinach broccoli turnip greens kale almonds and brazil nuts. Fortified breakfast cereals choose lower sugar options where possible fortified unsweetened soya drinks yeast extract such as marmite. Here are some examples. By kelly bonyata ibclc.

All breastfeeding mothers need at least 1000 mg of calcium per day. Continuing prenatal vitamins and eating a healthy well balanced diet with lots of different kinds of fruits veggies whole grains legumes and often soy with or without low fat dairy and eggs. Choose a variety of whole grains as well as fruits and vegetables. If you are avoiding meat but eating any other type of animal protein eggs milk cheese or other dairy products fish poultry you will normally get enough vitamin b12.

But dark leafy vegetables can provide it to you as well. This is something that mom needs to do for herself even if she is not breastfeeding. Dark chocolate and cocoa powder are also good sources. Dairy products are rich in calcium.

Hence a lot of nuts beans grains seeds and leafy green vegetables should also be a part of your vegan breastfeeding diet plan.