Dash Diet While Breastfeeding

5 servings or between 1 000 and 1 500 mg especially important since breastfeeding draws from your calcium.

Dash diet while breastfeeding. Here s what to aim to consume each day to ensure you re getting the nutrients you need and offering your baby a taste for the healthy stuff early on. There s no need to buy expensive supplements when breastfeeding but a vitamin d supplement is advised. Folate and vitamins folate for example leafy green vegetables such as spinach broccoli cabbage and brussel sprouts vitamin c for example citrus fruits berries tropical fruit tomatoes capsicum and potatoes vitamin a for example dark green and yellow vegetables such as broccoli carrots. Fresh fruit dried fruits like apricots figs and prunes breakfast cereal with milk toast or oatcakes are all ideal and quick.

Other nutritionists agree that the dash diet is safe for pregnant women. Chicken beef lamb pork organ meats such as liver fruits and vegetables. The diet is low in red meat salt added sugars and fat. That s why the dash diet emphasizes fruits and vegetables while containing some lean protein sources like chicken fish and beans.

Some people can get these free via nhs healthy start. Berries tomatoes bell peppers cabbage kale garlic. Fresh fruit sandwiches filled with salad grated cheese mashed salmon or cold meat yoghurts and fromage frais hummus with bread or vegetable sticks ready to eat dried apricots figs or prunes vegetable and. Just ask your midwife or health visitor.

To promote milk production aim for a well rounded diet rich in fruits vegetables whole grains dairy protein and healthy fats says lisa lewis md a pediatrician in fort worth texas. The following snacks are quick and simple to make and will give you energy and strength. Here are some nutritious and delicious food choices to prioritize when breastfeeding.