The Breastfeeding Diet

Better Health for Mother and Child

These breastfeeding diet suggestions are designed to be as simple and easy to implement as possible. After following them for several weeks you should notice considerable improvements in your energy levels and sense of wellbeing. After this, feel free to adjust your breastfeeding diet based on all you’ve learned about the importance of fat and protein and the disastrous consequences of vegetable oils, trans fats, sugar and high GI or instant energy carbs.

Breakfast

Egg Nog

Although the idea of consuming raw egg yolks is revolting for many people, I have had no complaints from even the fussiest of clients about the taste of this egg nog or smoothie. Everyone who has tried this nutrient dense breakfast has only positive reports about increased energy levels and decreased anxiety levels. Egg yolks are incredibly nutritious and their taste disappears in the egg nog.

Raw egg yolks are much easier to digest then cooked eggs and will not make you bloated or gassy. The egg whites are not used as they contain a glycoprotein, avidin, which binds with the B complex vitamin, Biotin and can induce biotin deficiency. Biotin deficiency commonly results in dermatitis and cradle cap.

It is essential that you use only eggs from free or open range chickens. Eggs from battery or cage hens are associated with an increased risk of bacterial infection due to their confined conditions and the poor health of the hens. Free range eggs are quite safe to consume raw.

Ingredients:

• 2-3 raw egg yolks
• One dessertspoon of coconut oil
• A half to a quarter of a cup of one of the following:
  • natural full cream yoghurt
  • or whole cow’s milk
  • or whole goat’s milk
  • or Kefir (made from goat or cow milk)
  • if you are extremely dairy allergic use almond milk, if this is unavailable (or you’re also allergic to almonds) you may substitute with rice or oat milk. To make these milk alternatives even more nutritious, first culture them using Kefir culture or grains
• Fruit to taste
  • Blueberries (fresh or frozen)
  • Ripe banana
  • Papaya
  • Stone fruit or other berries (organic if possible as these fruits are one of the most heavily pesticide contaminated fruits)

Blend together the fruit and milk or yoghurt then add egg yolks and blend until just combined.

Whole meal or rye bread toasted and spread with butter and your choice of the following:

• Avocado and cheese
• Sardines
• Egg and mayonnaise
• Tuna and mayonnaise
• Cottage or ricotta cheese

Or

Full cream natural yoghurt and fresh fruit sweetened if desired with a little raw honey and cinnamon

Lunch

In the early days of motherhood, the easiest and often healthiest lunch is dinner left over’s. Get into the habit of cooking a little extra at dinner time for lunch the next day. If you’re out with friends at lunch time some healthy choices include:

• Grilled fish with vegetables and salad
• Egg salad
• Sandwiches filled with egg and lettuce, tuna and mayonnaise, chicken and salad. Make sure they use butter to make your sandwich and not margarine. If no butter is available, substitute with avocado or mayonnaise.
• Stir fried beef, chicken or lamb with vegetables
• Omelette with vegetables or salad
• Roast with vegetables
• Avoid chips or French fries which are usually cooked in vegetable oils these days

Mid Afternoon Snack

Try similar suggestions to morning tea

If you’re feeling particularly tired, drained, run down, anxious or suffering from sugar cravings, repeat the breakfast egg nog with 1-2 egg yolks.

Dinner

Slow cooked soups, stews and casseroles are the ideal dinner. They’re loaded with nutrition and easy to cook and prepare. You can prepare them and start them cooking earlier in the day while your energy levels are higher and it also leaves you free in the early evening to focus on feeding and settling your baby as this is the time when both of you are often overtired and fractious.

Always include either free range or pasture fed lamb, beef, chicken or pork with your dinner (remember, fat is your friend). Avoid using commercial casserole or soup flavourings as these usually contain MSG.

If you’re hungry after dinner, try some full cream yoghurt with fresh or poached fruit

For a list of foods to avoid while breastfeeding and reasons why, please visit: Foods To Avoid While Breastfeeding