Nursing moms need more protein, calcium, iron, folic acid, vitamin A, and Vitamin C.
All of the foods listed are great sources of at least one of the above nutrients:
- Vegetables- anything dark green, orange or yellow
- Fruits- berries, grapes, grapefruit, apricots, peaches, melons, oranges and lemons
- Whole Grains- quinoa, sweet brown rice (as found in mochi), millet
- Legumes- chickpeas, lentils, pinto beans, split peas, tempeh, tofu, miso paste
- Nuts and Seeds- walnuts, pine nuts, pumpkin seeds, flax seeds, sesame seeds, almonds
- Dairy- aged cheeses from grass fed cows, fresh goat milk and cheese, organic yogurt, organic kefir
- Fish- wild caught Alaskan salmon and halibut
- Poultry- lots of free range eggs
- Meat- grass fed beef, lamb