| When breastfeeding, your diet is very | | | | found in our red blood cells. Hemoglobin |
| important. The quality of breast milk | | | | carries oxygen around our bodies. |
| can be reduced if the diet of a | | | | Contrary to what people may tell you, |
| breastfeeding mother is poor or | | | | you can obtain iron from other foods |
| deficient in certain substances. | | | | apart from red meat. Foods that are rich |
| Minerals are very important to your | | | | in iron are: |
| baby; there are building blocks that | | | | Lean beef, lamb and kidney |
| will help to ensure your baby's | | | | Dark chicken or turkey meat |
| development now and in the future. | | | | Sardines |
| Your breast milk contains all the | | | | Eggs |
| nutrients your baby needs to thrive. A | | | | Baked potatoes |
| baby that is exclusively breastfeed only | | | | Red lentils, chick-peas, baked beans, |
| gets the minerals it needs from its | | | | kidney beans |
| mother. Therefore, it's extremely | | | | Green vegetables like broccoli, peas, |
| important that a breastfeeding mother is | | | | spring greens, spinach, and curly kale |
| getting her daily quota of minerals. But | | | | Dried fruits like apricots, prunes and |
| for many new mothers, the early days, | | | | figs |
| weeks and months after the birth can be | | | | Calcium is important for the development |
| a tiring time and eating a healthy diet | | | | and healthy maintenance of bones. Your |
| that contains all the minerals it should | | | | baby is growing very fast and, at the |
| may not seem possible. The good news is | | | | same time, her bones are hardening. |
| that eating a healthy, well-balanced | | | | Calcium is needed for this to happen. |
| diet isn't that hard; eating meat, dairy | | | | Milk is one of the best sources of |
| products 5 fruit and vegetables every | | | | calcium, so if you like milk, now is the |
| day is all you need do. | | | | time to drink plenty of it. Milk is not |
| As well as other nutrients, like | | | | only a good source of calcium but it's |
| vitamins and protein, minerals play an | | | | also a good source of protein, zinc, |
| important part in your baby's | | | | vitamin B2 and vitamin B12. The good |
| development. A nursing mother should be | | | | news is you don't have to drink full-fat |
| aware of what minerals are important and | | | | milk either; skimmed and semi-skimmed |
| what part of her diet provides these | | | | milk contains the same nutrients but |
| minerals. | | | | with much less fat. |
| Zinc has a wide range of functions that | | | | When breastfeeding your calcium |
| ensure the healthy development of a | | | | requirement is the equivalent of |
| baby. It helps with the healing of | | | | drinking 1 2/3 pints of milk. So, if you |
| wounds and is an important component of | | | | drink plenty of milk and other dairy |
| many enzyme reactions. Zinc is essential | | | | products you'll be getting all the |
| for a healthy immune system and | | | | calcium you need. Don't despair if the |
| resistance to infection. And, if you | | | | thought of consuming of that much dairy |
| want your baby to have a good complexion | | | | produce is off-putting or if you're a |
| and lovely skin then you should make | | | | vegan, calcium can be found in non-milk |
| sure that you're getting your daily | | | | foods. |
| intake of zinc. | | | | The following are equivalent to |
| The body is very poor at absorbing zinc | | | | consuming a third of a pint of milk: |
| - only about 20% of the zinc present in | | | | 2 sardines from a tin of fish in oil |
| our diet is actually absorbed. Also, the | | | | One-sixth of a pack of tofu |
| body does not store zinc - it needs to | | | | 1 glass (7oz) of calcium enriched soya |
| be replaced with zinc found in the food | | | | milk |
| we eat. | | | | 5 dried figs |
| The following foods are rich in zinc: | | | | 6 medium slices of white bread |
| Sardines are an especially good source | | | | 48 whole almonds |
| of zinc! | | | | 4 tablespoons of cooked spinach |
| Red meat | | | | Eating a well-balanced and varied diet |
| Tahini paste (chick peas) | | | | will give you all the minerals you need |
| Whole meal bread | | | | for breastfeeding your baby. The |
| Baked beans | | | | minerals mentioned above are not the |
| Cheddar cheese | | | | only ones required for both you and your |
| Fruit yogurt | | | | child but they are the most important. |
| Pumpkin seed | | | | If you have doubts you should ask your |
| Peanut butter | | | | doctor. Breastmilk is an amazing food |
| Getting enough iron is important in the | | | | source; it maintains the right amounts |
| first year of life. Babies who are | | | | of nutrients required for your baby |
| breastfed suffer far less iron | | | | during its growth, even in women whose |
| deficiency in later life. Iron is needed | | | | diet is not perfect. |
| to make hemoglobin - a pigment that is | | | | |