Today we have Jo from Franjo’s Kitchen who is an experienced naturopath, nutritionist and wellness consultant chatting with us. She’s discussing what key nutrients you should be thinking about when you’re breastfeeding. So Mama, whether you’re currently breastfeeding or maybe you’re about to start, take a read of this…
KEY NUTRIENTS TO THINK ABOUT WHEN BREASTFEEDING
Did you know that some nutrients in your breastmilk are impacted by your current nutritional status where as others are not? Calcium for example is actually mobilised from bone during the early stages of breastfeeding, so in other words you can eat as much calcium rich foods during breastfeeding but it will not change the level of calcium in your milk for your baby. This is a prime example of why, key nutrients such as calcium should be taken pre-pregnancy and pre lactation in order to build up your stores.
Have a good read and think about the food lists that match the key nutrients. Are you consuming something from each group each day? Your naturopath will be able to assess your diet and lifestyle and will better be able to gauge if you are adequately meeting your nutritional needs and our babies via your milk. So, if you are thinking twice about some, go have a chat and maybe it is time for a boost with a quality supplement at a dose specific for you.
|KEY NUTRIENTS FOR YOU AND YOUR BABY THAT IS AFFECTED BY CURRENT MATERNAL STATUS||FOODS RICH IN THESE NUTRIENTS|
Make sure you are including this foods in to your daily diet to help ensure your baby is getting enough via your breastmilk
It is a fine balance for this nutrient. Small daily amounts should be adequate.
However, if there is a history of thyroid problems best to consult your practitioner.
|Sea vegetables including|
Sardines and other fish
Fortified products such as salt and bread
Even more important should you be planning future pregnancies to mitigate the potential for infantile vitamin B12 deficiency
Vegans, vegetarians and those with malabsorption issues such as IBD and coeliac disease may be at greater risk of deficiency
Beef and Lamb
Organic organ meats
Studies have showed that mothers need to have a good level of Vitamin D to ensure infants are receiving their RDI through breastmilk.
Adequate Vitamin D is essential for prevent rickets. Also, studies have found that infant Vitamin D status inversely correlates with respiratory infection and allergy development
|Sunlight and yes, without sunscreen!|
Sufficient selenium levels are necessary to help reduce the risk of postpartum thyroid issues.
Fish and shellfish
Choline is super important for neurological development.
Organic organ meats
The above nutrients are those that most breastfeeding mothers find it hard to reach their needs. Other nutrients that are also very important and that are dependent on maternal status include, Vitamin A, Vitamin C, B2, B3 and B6.
|KEY NUTRIENTS NOT AFFECT BY CURRENT MATERNAL STATUS||FOODS RICH IN THESE NUTRIENTS|
Make sure you are including this foods in to your daily diet to help ensure your stores are adequate and you personally do not develop deficiencies and therefore may affect your own health as well as future pregnancies.
Breastfeeding depletes bone mineral density in the first 3-6 months but it then goes on to ultimately strength bones. Thanks to hormonal changes, a period of compensatory mineralisation occurs during later months of breastfeeding and following weaning. Isn’t the body amazing!!!!
Breastfeeding protects bone health and longer duration of breastfeeding is associated with reduce maternal osteoporotic fracture risk.
Tahini – sesame seeds
If maternal folate stores are low due to inadequate dietary intake this may be to the detriment of future pregnancies.
Beef and Lamb
Leafy green vegetables
Nuts and seeds
Breastmilk iron levels will not alter when mum takes an iron supplement.
A healthy baby will be born with sufficient iron stores for the next 9 months of their life.
If mum’s iron stores are low during to excessive loss of blood, underlying malabsorption, inadequate dietary consumption then supplementation is regularly given. The best form of iron to take is Iron bisglycinate.
|Black strap molasses|
Organic organ meats
Green leafy vegetables
Zinc helps the functional integrity of the mammary glands. It is super important for the development and function so maintaining a good zinc status throughout adolescence, pregnancy and lactation may assist breastfeeding.
Zinc glycinate, zinc gluconate and zinc citrate are three well-absorbed forms of zinc.
Organic red meat
Aim for a diet rich in plant foods
Vegetables, fruit, legumes, nuts and seeds in addition to clean fish and occasional meat. Not to mention a lifestyle which includes daily movement and exercise, connection with others and self care.
Please see a qualified practitioner should you have any queries about your diet and current situation, having guided help will be the key to getting you back on track and ensuring you are delivering yourself and your baby good nutrition. As mothers, I think it is something we are not very good at #askforhelp.
– Jo x
Franjo’s Kitchen creates delicious and nutritious functional food for pregnancy and breastfeeding mums. Each ingredient has been chosen by their naturopath and nutritionalist Jo. They have the Belly Bump range, the Tanker Topper Range and also have added Kinder biscuits for your little ones too!
Exclusive Offers Promo
Franjo’s Kitchen are offering free choc chip biscuits for all orders over $40. Use codeword – babyberryChocChip