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EAT WELL
A FOOD GUIDE FOR BREASTFEEDING MOTHERS
Congratulations! You have a new baby and you're
breastfeeding. Your baby is getting everything he/she needs to grow and be
healthy from you. Breast milk meets your baby's needs the best.
You do have to eat a perfect diet to make milk that is perfect for your baby.
However, it's important that you take care of yourself, get enough rest and eat
right so that you will feel better and be healthier.
RECOMMENDATIONS
- A nutritious diet includes a variety of foods.
This guide will help you plan a nutritious diet.
- Drink fluids like milk, juice, soup or water
when you are thirsty. A good way to remember to drink enough is to have a
glass of milk, juice or water each time you breastfeed your baby.
- It is best not to diet while you are
breastfeeding, but you can limit foods that are high in sugar and fat.
- Calcium is a very important mineral for
breastfeeding women. Milk is one of the best sources of calcium. If you
don't like milk, use it when cooking or add dry milk powder to soups,
sauces, puddings, custards, pancake batter, eggs and cereals. Add cheese,
another food source of calcium, to eggs, rice dishes, and macaroni. Other
food sources of calcium are greens, dried beans, broccoli, almonds, sardines
and salmon.
DAILY FOOD GUIDE
| Food Group |
Number of
Servings |
| Protein foods |
4 |
| Milk & milk products |
4 |
| Grain products |
6-11 |
Vegetables & fruits
· Vitamin C
· Dark green
· Other |
2
1
3-4 |
FOOD GROUPS
Protein Foods
These foods are sources of B vitamins, iron, phosphorus, zinc and magnesium.
Animal Protein:
1 serving is:
- cooked (boneless) poultry, fish, beef,
pork-2oz
- tuna fish-1/2 cup
- ground meat-1/2 cup
- eggs-2
Vegetable protein:
1 serving is:
- canned beans (garbanzo, kidney, lima, pork and
beans)-1cup
- dried beans or peas-1cup cooked
- tofu (soybean curd)-1cup
- nuts-1/2 cup
- peanut butter-4 Tbsp.
Milk and Milk Products
These foods are sources of protein, calcium, vitamin D, riboflavin and
phosphorus.
1 serving is:
- milk (whole, low fat, non-fat)-1 cup
- cheese-1 1/2 oz.
- cottage cheese-2cups
- ice cream-1 3/4 cup
- ice milk-1 1/2 cup
- pudding, custard-1 cup
- yogurt (plain or fruit-flavored)-1 cup
Grain Products
These foods are sources of B vitamins, iron, phosphorus and zinc.
1 serving is:
- rice, cooked-1/2 cup
- cereal, cooked-1/2 cup, ready-to-eat-3/4 cup
- bread (white, whole wheat, rye)-1 slice
- tortilla, corn-2, flour-1
- pancake, waffle-1
- bagel, muffin, biscuit-1
- pasta, cooked-1/2 cup
- crackers-4-6
Vegetables and Fruits 1. Vitamin C rich
fruits and vegetables
1 serving is:
- orange or grapefruit juice-3/4 cup
- tomato juice-1 1/2 cups
- Vitamin C-3/4 cups
- raw fruits and vegetables:
- orange-1
- grapefruit-1/2
- strawberries-3/4 cup
- cantaloupe-1/2
- peppers-1/2 medium
- chili peppers-3/4 cup
- cabbage family-1 1/2 cups
- tomatoes-2 medium
2. Dark green and dark orange vegetables are
sources of folacin and vitamins A, B6, and E, and minerals.
1 serving is: 1 cup raw or 3/4 cup cooked:
- asparagus
- scallions
- spinach
- broccoli
- greens
- lettuce (dark, leafy)
- carrots-1/2 cup
- sweet potatoes
- cabbage
- winter squash
3. Other vegetables and fruits
contribute varying amounts of B vitamins Vitamin E, magnesium, phosphorus, zinc,
and fiber
1 serving is 1/2 cup fresh, frozen, or canned.
SAMPLE MEAL PATTERN
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