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Last Updated
12th o October, 2011
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WHOLESOME BREASTFEEDING FOODS
We recently hooked up with Jacqui Nancey a trouble shooting midwife who specialises in Breastfeeding, Baby’s colic & Sleepless nights. With years of experience and colleagues input, Jacqui has put together a fantastic wholesome guide for breastfeeding mothers to use. With her permission, we have included it here:
What foods to take or avoid in the first 6 - 12 weeks after birth.
FRESH FRUITS
Bananas / plantain (very ripe) - Potassium, Magnesium (Mag)
Apples - Potassium, Vit C
Pears - Potassium, Vit C
Peaches - Potassium, Vit C
Plums - potassium, b-carotene
Pineapple - Vit C, Mag
* DRINK WATER - Most effective thirst quencher for hydration
DRIED FRUITS
Mangoes - Potassium, iron
Sultanas, currants - Mag, Pots, niacin B3, Vit C, E
Apricots - Potassium, iron, copper
Paw paws - b-carotene, Mag, Pots, iron
Dates, baby figs - carotenoids, Vit C, Pots
AVOID: Cranberry juice, Lemonade, Citrus fruits/Berries, Strawberries, Grape juice, Lime juice, Fizzy drinks, Alcohol, Curries (If not part of a cultural diet)
CEREALS
Quinoa - Iron
Organic millet - Iron, magnesium
Rolled grain oats - Magnesium
Oatibix / wheatabix - Iron / copper / magnesium
no added sugar muesli - Mag, cop, Niacin, Vit E
AVOID: Sugary cereals, tarts, processed cereals and Processed fine oats.
FRUIT JUICES Wholesome Fruit smoothies
Apple juice With Apricot/Avocado/banana/carrot/melon/passion fruit
Pineapple Mango/peach/coconut/vanilla/pear/kiwi/ginger/yoghurt
Litchi ALL OF THE ABOVE
VEGETABLE / SMOOTHIES / SOUPS
Spinach With Celery or cucumber / leek / tomatoes / green beans
Broccoli / Cauliflower WASHED DOWN WITH STRONG FENNEL OR PEPPERMINT TEA
Egg plant/Aubergene With Oily fish/salad/beetroot/lettuce/mushrooms/okra/pea
Peppers ALL OF THE ABOVE/Root vegetables/chicken/lamb/beef/egg
DELICIOUS NUTS: FIRST CHECK YOUR FAMILY NUT ALLERGY HISTORY
Pine nuts / pistachios / brazil nuts /sun flower & pumpkin seeds
Dry roasted nuts / mixed fruit & nut snack
ROOT VEGETABLES / FRESH / DRIED BEANS
Butter nut squash / turnips / suede
Carrots, courgettes / sweet corn / tofu / butter beans
Yellow split peas / red kidney beans / baked beans / black eyed beans /haricot beans
Potatoes / pumpkin / parsnip / sweet potatoes / yellow plantains
(NB: Wash down bean soups with fennel or peppermint tea afterwards to prevent your baby’s tummy discomfort from the resultant gas)
MEAT, POULTRY & FISH
Lean Beef / mince / steak / grilled burger / 100% beef meat balls
Lean Lamb / mince / grilled kebabs /
Oily fish like Mackerel, sardines
Other fish like Tilapia (St. Peters ) cod
WHOLESOME HERBAL TEA
Fennel tea - (3 or so mugs/ day)
Peppermint Tea - (3 or so mugs/ day)
Fenugreek - (2 – 3 mugs/day only)
Green tea - (Limit intake 1-2)
Decaff teas /coffee - (limited intake)
Malt drinks / Milk
DRINKS TO AVOID - Fizzy water / drinks, Instant coffee / tea, Squash drinks
(C) JACQUI NANCEY NEWBORNS
Practical Baby care tips: www.newbornparentingcourse.com
07956 989 688
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