4 tips to help moms stay healthy and energized while breastfeeding | Momaha

3. What should you eat as a vegetarian? It’s important to choose foods that are rich in iron, protein and calcium.

• Foods rich in iron include lentils, enriched cereals, whole grain products, peas, leafy green vegetables and dried fruit.

• Foods rich in protein include eggs, dairy products, soy products, meat substitutes such as tofu, legumes, lentils, nuts, seeds and whole grains.

• Foods rich in calcium include dairy products, dark green vegetables, calcium-enriched and fortified products such as juices, cereals, soy milk, soy yogurt and tofu. 

Additionally, vitamin C found in citrus fruits or dark leafy greens is important to add to your diet, as vitamin C helps your body absorb iron.

If you follow a vegetarian or vegan diet, consider taking supplements as well. Vitamin B12 is found almost exclusively in animal products, so taking a daily supplement will help fulfill your need. In winter months, vitamin D can be hard to come by as well, but is available as a daily vitamin. Your baby needs vitamin D to absorb calcium and phosphorus. Too little vitamin D could cause rickets, a softening and weakening of the bones.

4. What should you watch out for? While most food and drink are safe for you to consume while nursing, there are a few things to look out for.