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Nutritional Tips for Breastfeeding Moms

almonds-curb-cravingsMarch is National Nutrition Month. All month we will be providing you with great information about healthy eating and physical activity. This article from http://www.choosemyplate.gov provides some great healthy eating/living tips for moms who are breastfeeding. It’s important to get the right vitamins and nutrients when breastfeeding your baby. The tips below will help you understand what is needed each day.

What’s On Your Plate?

Before you eat, think about what and how much food goes on your plate or in your cup or bowl. Over the day, include foods from all food groups: vegetables, fruits, whole grains, fat-free or low-fat dairy products, and lean protein foods.

Making Healthy Food Choices

Make half your plate fruits and vegetables. Choose a variety, including dark-green and red and orange vegetables and beans and peas.

Make at Least Half Your Grains Whole

Choose whole grains in place of refined grains. • Switch to skim or 1% milk. Choose fat-free or low-fat milk and milk products such as milk, yogurt, cheese, or fortified soy beverages.

Vary Your Protein Food Choices

Choose seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.

Make Choices That Are Low In “Empty Calories”

What are “empty calories”? They are calories from added sugars and solid fats in foods. Some foods with empty calories:

  • Candy
  • Desserts
  • Fried foods
  • Ice cream
  • Sugar-sweetened
  • Sweetened cereals
  • Biscuits
  • Hot dogs
  • Soft drinks/soda/fruit drinks/tea

For complete article click here: http://www.nal.usda.gov/wicworks/Topics/BreastfeedingFactSheet.pdf

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