Ask the dietitian: Breastfeeding Tips for vegetarians
A major concern for many new moms is whether or not their baby is getting enough to eat. The majority of breastfeeding mothers do not need to follow a special diet, but sometimes because of religious or dietary practices, changes must be made to ensure that you get enough vitamin B12, iron, calcium and vitamin D .
Q: How nursing mothers to meet their nutritional needs while following a vegetarian diet
? A: Breastfeeding Tips for vegetarians Amanda Schantz, a clinical dietitian at Adventist Hospital Shady Grove
First, let's take a look at the different types of vegetarians. Vegetarians are generally described as people who do not eat meat. This includes red meat, chicken and pork. Some vegetarians choose to eat fish and seafood, while others do not. It is a very personal decision
Lacto-Ovo Vegetarians - .. People who follow a vegetarian diet basic no meat, but consume dairy products and eggs
ovo vegetarians - vegetarians who eat eggs but do not eat dairy products
Note :. It is very important to eat foods that contain calcium as part of a healthy balanced diet. Avoid milk and dairy products means you need to find your calcium source elsewhere. is recommended for breastfeeding women consume about 1,000 mg of calcium per day
Other sources of calcium include :.
- green Collard: ½ cup is 178mg
- Black-eyed peas ½ cup has 185 mg
- Tofu: ½ cup is 253mg
- Trail mix: 1 cup is 159mg
- orange juice 1 cup is 350mg or 1 medium orange is 65mg
- almonds ¼ cup has 94 mg
- Baked beans 1 cup has 154 mg
lacto-vegetarian - people who follow a vegetarian-based diet and consume milk but no eggs
vegans -. people who choose not to eat animal products, including chicken, fish, dairy products and eggs
Note :. vegans are the most likely to run the risk of a vitamin B12 deficiency. Because foods with vitamin B12 are mostly excluded, vegans may require supplements to meet their nutritional needs.
- According to the National Institutes of Health, Breastfeeding mothers need about 2.8 mcg of vitamin B12 per day.
- To answer this recommendation can be daunting. For example, a person would have to eat 23 cups of spinach a day to get their recommended intake of vitamin B12!
- One of the only sources of vitamin B12 allowed on the vegan diet is cereal, which is fortified. is recommended for nursing mothers vegans to continue taking their prenatal vitamins or take a regular adult multivitamin containing about 6 mcg of B12.
- If you feel you need extra vitamin B12 supplementation, please discuss this problem with your doctor before taking a supplement
Sources of vitamin B12 include :.
- Fish
- meat
- Poultry
- Eggs
- dairy products
do you have other questions about breastfeeding?
Shady Grove Adventist and Washington Adventist hospitals provide a full range of services for expectant mothers, new parents and babies.
Get a next group of breastfeeding classes or support . Also available are a wide range of programs for parents in education, maternity visits, and infant care classes, to help all family members to prepare for your new bundle of joy!
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