At the time of breastfeeding proper caring is necessary for a mother to be energetic enough to carry out the process. In this blog, we will discuss the sample vegetarian and non-vegetarian diets you can consume during your breastfeeding phase.

Diets You Can Consume

Having a balanced diet is required for the new mother and the baby to have nutritious breastmilk. Let’s check on some restricted diets followed by breastfeeding mothers.

1. Lacto-Ovo Vegetarian

It is the most common type of vegetarian diet followed by breastfeeding mothers. In this, they only consume eggs and dairy products. They stay away from meat, fish or any non-vegetarian item. The positive of this is it contains protein, minerals, and vitamins necessary during this time. Also, you don’t need any supplements.

2. Lacto Vegetarian

It is another common type of vegetarian diet where breastfeed mothers only consume plant-based products including, dairy but not eggs. Dairy products are rich in fortified Vitamin D, Vitamin B 12, and all are excellent sources of calcium and protein.

3. Ovo Vegetarian

It isn’t so common in breastfeeding ladies but is counted under the vegetarian diet options. In this, eggs are consumed, excluding dairy and meat. Eggs are rich in Vitamin D, Vitamin B 12, iron, zinc, calcium, riboflavin and Omega-3 fatty acids.

4. Semi- Vegetarian

This type of diet contains plant-based products and meat on some days, including other animal products. If you consume a balanced diet under this category, you won’t need supplements, as you won’t feel any deficiencies.

5. Pescetarian

It is kind of a vegetarian diet because it has no consumption of poultry, beef or pork. This diet includes fish consumption, which is an excellent source of Omega-3 fatty acids, minerals, vitamins, and protein needed for your body.

6. Vegan

This diet excludes everything made of animals or extracted out from them, including dairy and honey. Though this diet is healthy, you may require supplements to support your health expectations during breastfeeding. Supplements like iron, zinc, Vitamin D, Vitamin B12 and DHA can be required to consume in gaps. Do consult your doctor before indulging in these.

Remember to consume a non-vegetarian diet after consultation because it can cause constipation or gas which can affect your breastmilk and your baby.

Sample Diet Plan for 1 Day

Don’t consume everything at one time. Be patient and creative with what you have. Consume at least 6 meals a day.

Day 1

Meal 1:

Greek yogurt, full fat, 5oz

Strawberries, sliced, 1 cup

Honey, 1 tsp

Chia seeds, 1 tbsp

Meal 2:

Egg, 1

Avocado, 1/4

Whole Wheat Toast, 1 slice

Banana, 1/2

Meal 3:

Protein bar

{Opt for 15+ gms with less in sugar}

Meal 4:

Chicken or Fish, 4oz

Brown Rice, cooked, 1/2 cup

Vegetable, cooked, 2 cups

Olive Oil, 1-2 tbsp

Desired Spices

Meal 5:

Peanut Butter, 2 tbsp

Jelly, 1 tbsp

Whole Wheat Bread, 2 slices

Milk, 1 glass

Meal 6:

Triscuit Crackers, 7

Cream Cheese Tomato Slices, 1tbsp

Servings

Remember that the right quantity of servings gives you that balanced ratio of required nutrients during breastfeeding where no additional supplements are required.

Let’s check out the servings for each day.

• 3 servings of Protein
• 5 servings of Calcium
• 1 or more than 2 servings of Iron-rich foods
• 2 servings of Vitamin C
• 3 to 4 servings of seasonal fruits and fresh vegetables
• 1 or 2 servings of occasional veggies and fruits
• 3 servings of complex carbohydrates, including whole grains
• 2 to 3 servings of Omega-3 fatty acids, once a week

Remember

• Drink lots and lots of water. Keep yourself hydrated.
• Daily intake of the prenatal vitamin is necessary.
• Consuming high fats is optional.
• Avoid consumption of high caffeine, some herbal supplements and fish high in mercury.

Don’t stress yourself at the time of breastfeeding. Enjoy this beautiful time without quitting on your favorite foods. Be experimental and creative with your food. Don’t forget to talk to your specialist before implementing any of these.

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