Zone Diet While Breastfeeding

Quinoa barley oatmeal and brown rice.

Zone diet while breastfeeding. Sugary foods which have been shown to contribute to inflammation. 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. Salmon seaweed shellfish sardines meat and poultry. This could include egg whites fish poultry lean beef or low fat dairy.

Some people can get these free via nhs healthy start. When you are dieting while breastfeeding you will need to eat at least 1 800 calories every day. Alcohol which in large amounts via breast milk could impair baby s development. The zone diet requires that you simply balance your plate at every meal and snack with these nutrients.

An additional 450 to 500 kilocalories kcal of healthy external icon food calories per day is recommended for well nourished breastfeeding mothers compared with the amount they were consuming before pregnancy approximately 2 300 to 2 500 kcal per day for breastfeeding women verses 1 800 to 2 000 kcal per day for moderately active non pregnant women who are not 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. If you consume less than that the quality of your breast milk could suffer. Here are some nutritious and delicious food choices to prioritize when breastfeeding.

Snack foods with empty calories like chips candy and soda. Kiwis more vitamin c than oranges bananas and pomegranates kale broccoli spinach brussels sprouts and shiitake mushrooms wild caught alaskan salmon sardines anchovies white meat poultry white beans and soy. At least 5 portions of a variety of fruit and vegetables a day including fresh frozen tinned and dried fruit and. 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.

A healthy diet includes. Berries tomatoes bell peppers cabbage kale garlic. Protein 1 3 rd of your plate add some lean protein about the size and thickness of your palm. There s no need to buy expensive supplements when breastfeeding but a vitamin d supplement is advised.

These are some foods that experts advise limiting to support losing weight while breastfeeding.