Breastfeeding can be exhausting. It can be easy really just to rely on take away food.
But, I also know that you know how important it is to eat well
both for your health and also for your babies. So to help you, I want you to make sure you
include these five essential foods in your week. Stay tuned to find out what they are!
Hi! If this is our first time connecting, welcome! My name is Melanie McGrice and I'm
a pre and postnatal dietitian. I help couples give their baby's the best start
possible with the power of good food. Make sure you connect with me on my socials...
you'll find all the details in the description box below this video.
Now, let me take you through my 5 essential foods to eat when breastfeeding.....
1. Water - ok, I know, it's not really a food, but it is one of the most important things that
you can consume whilst breastfeeding. The composition of breastmilk is over 85% water,
and dehydration is a key cause for low milk supply. Additionally, poor hydration
contributes to fatigue and constipation, both common side-effects when breastfeeding.
Studies suggest that women commonly don't drink enough water when lactating, and I know that I
see this time and time again with my clients, so double check that you're drinking enough.
A great tip is to make sure you have a glass of water every time you feed.
2. Peanut butter - allergies to peanuts are on the rise in infants. It's incredibly stressful
to know that your little one could have an anaphylactic attack at any time.
Recent research has found that building up your baby's tolerance to peanut protein
during breastfeeding can help to reduce their risk of developing a peanut allergy down the track.
Try to include peanuts or peanut butter in your diet at least twice each week. I'd also
recommend trying to include other common allergens such as eggs, seafood and wheat.
3. Oats - your carbohydrate requirements skyrocket during lactation, so oats are a low GI wholegrain
that provides sustained energy release. Which is really important during breastfeeding.
Oats are also considered to be a galactagogue
to help increase milk supply. Try making bircher muesli, and portion it into individual bowls,
then all you need to do is pull it out of the fridge for a quick and healthy brekkie.
4. Broccoli - Now, even though I've chosen broccoli, any green leafy veggies are great.
Kale, spinach, bok choy and silverbeet are all fantastic choices.
There's a couple of reasons that green leafy veggies are important during pregnancy... firstly,
they're a good source of iron. Iron-rich foods are particularly important while you're breastfeeding
as you use up so many iron stores during pregnancy, so it's important to replenish
those stores again, particularly if you're planning to have another bub in the future.
Secondly, green leafy vegetables are rich in vitamin C. Vitamin C requirements significantly
increase whilst breastfeeding. Vitamin C is important for boosting your immune system,
and emerging research suggests that adequate vitamin C intake via breastmilk may be important
for reducing your baby's risk of food allergies. Furthermore, research has shown that the flavour
of foods that we eat is transferred through our breastmilk to be tasted by our babies.
The foods that you eat whilst breastfeeding will influence your baby's food preferences for life.
Green leafy veggies have a slightly bitter taste, so the more that your baby gets used
to the flavour through your breastmilk, the more likely they will be to eat their veggies in the future.
5. Salmon - your baby's brain will double in size during their first year of life.
I'm sure that you've heard that salmon is one of the richest sources of omega 3 fats.
Docosahexaenoic acid (DHA) is a long chain polyunsaturated omega 3 fatty acid,
found in salmon and other fish, which is a major structural fatty acid in the brain.
Furthermore, studies suggest that omega 3 DHA is beneficial for learning, problem solving skills
and minimising the risk of food allergies. So it's really important.
So make sure that you include these five essential foods in your breastfeeding meal plan.
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