wholegrains, barley, breastfeeding, nutrition

A good diet is important for both mum and baby, especially while breastfeeding for energy and nutrients. When breastfeeding, you will need extra nutrients to ensure that milk supply is strong – it can take anywhere up to around 600 calories to make enough milk for a newborn each day. If you look at the serving guides for a breastfeeding woman, the suggestion is to obtain your additional calories through vegetables and complex carbohydrates like wholegrain cereals and grains.

One of the reasons behind the additional servings of these food groups is because breastfeeding women need additional fibre to aid with digestion. Some good sources of wholegrain cereals and grains include foods like:

  • Quinoa
  • Wholegrain breads
  • Brown rice
  • Wild rice
  • Bulgar (such as tabouli)
  • Barley

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These foods can easily be fit into your day with the below meal suggestions:

  • Quinoa salad with chickpeas and prawns
  • A yummy nut butter and banana wholegrain sandwich
  • Brown rice substituted in a risotto dish
  • A wild rice stir fry
  • Bulgar in some tabouli with some grilled chicken
  • A yummy veggie soup with some barley to boost

Some foods that are best to be avoided while breastfeeding, as they may cause issues for both mum and baby such as, sickness, eczema, colic, irritablitiy or trouble sleeping include:

  • Milk, dairy, broccoli, cauliflower, cabbage and spicy foods have been linked to colic
  • Too much caffeine, which can make your bub restless
  • Eggs and peanuts, which have been linked to allergies in babies

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