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