Help for a vegetarian breastfeeding mum please

jojodugg
jojodugg Posts: 1 Member
edited November 2024 in Health and Weight Loss
Hi there everyone, was just wondering if there's anyone out there that's a vego and has breastfed or is breastfeeding? Any tips for increasing protein with fresh produce and what levels did you set for iron and protein levels?? My milk supply has dropped slightly but I'm not going hungry just eating less carbs and fatty food and increasing salad and veg, any pointers ? Thanks

Replies

  • hekla90
    hekla90 Posts: 595 Member
    You might need to supplement protein, fresh produce isn't high in protein. If you eat dairy Greek yogurt is high in protein, edamame, beans, lentils, etc. Try leafy greens for iron and also black strap molasses. It's not uncommon even for meat eaters to need to supplement iron after giving birth. Also wouldn't hurt to mention it to your doctor they might have better suggestions.
  • hekla90
    hekla90 Posts: 595 Member
    Also make sure to make salads with actual greens like arugula, spinach, kale, etc. Ice berg lettuce isn't nutrient rich.
  • NinjaChinchillaNZ
    NinjaChinchillaNZ Posts: 56 Member
    Eggs if you eat them - a couple of size 8 eggs will give you about 15g of protein and also contain iron in the yolk. Protein powder added to berry or banana smoothies as well.
  • Orphia
    Orphia Posts: 7,097 Member
    How long have you been breastfeeding? Have you told your doctor about your milk supply drop?

    https://www.betterhealth.vic.gov.au/health/healthyliving/protein

    The Australian Dietary Guidelines recommend particular serves per day from the lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans food category, including:
    men aged 19-50 years = 3 serves
    men aged 51 years and over = 2 ½ serves
    women aged 19-50 years = 2½ serves
    women aged 51 years and over = 2 serves
    pregnant women = 3 ½ serves
    breastfeeding women = 2 ½ serves.

    A standard serving size is one of:
    65 g cooked lean meats such as beef, lamb, veal, pork, goat or kangaroo (about 90-100 g raw)
    80 g cooked lean poultry such as chicken or turkey (100 g raw)
    100 g cooked fish fillet (about 115 g raw weight) or one small can of fish
    2 large eggs
    1 cup (150 g) cooked dried beans, lentils, chickpeas, split peas or canned beans (preferably with no added salt)
    170 g tofu
    30 g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt).
  • RodaRose
    RodaRose Posts: 9,562 Member
    You need fats and oils: canola oil, avocados, olives, nuts, seeds, butter,
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    Consume whey protein isolate, and get plenty dha for babies brain.
  • gradchica27
    gradchica27 Posts: 777 Member
    I'm vegetarian, bf'ing my fourth giant baby right now. I'm currently getting about 100g/protein a day--you're welcome to look at my diary, although I've only been on here about two weeks. I'm trying to up mine a bit, but this is about what I'd eat when bf'ing my last 3 (all 14 months or longer).

    I eat eggs, yogurt, some cheese, and a serving of protein powder and/or the powdered PB in addition to produce.
    Per my doctors, I'm continuing my prenatal vitamins and vitamin d supplements.
  • gradchica27
    gradchica27 Posts: 777 Member
    I find tons of great bf'ing advice here, linked to supporting studies/research. Recommended protein for bf'ing mom is 65 g, so not too hard to get, even wo meat. http://kellymom.com/nutrition/mothers-diet/mom-weightloss/
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