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Monday, July 11, 2011

Breastfeeding Menu

(I needed a picture and I found the neighborhood rabbit Bob!)


Here is another menu for you breastfeeders!

BREAKFAST

Bean and Cheese burrito with a whole wheat tortilla
(3 tbsp beans and a good handful of cheese)

1 cup of cold 1% milk

1 piece of fruit or half a grapefruit

SNACK

3 cups of popcorn with blackpepper (YUM)
1 cup of low fat yogurt

LUNCH

Ham sandwich on wheat bread
(4 slices ham with any toppings)
1 cup of salad
(1 teaspoon dressing)
2 cups of watermelon
1 cup of juice or iced/hot decaf tea (no green tea)

SNACK

1 hard cooked egg
1 banana with peanutbutter

DINNER

Palm sized portion of salmon
(baked with salt, pepper, paprika, and lemon juice)
1 cup of brown/white rice
1 1/2 cup mixed veggies
(or your favorite veggies)
Bread with light butter

SNACK

1 cup of yogurt with added fruit
or
chocolate cake
(any kind its dessert you deserve a treat)

That is my plan for one day of meals for breastfeeding.

We need this daily:
3 cups of dairy
6oz of meat/beans
8 oz grains
2 cups of fruit
3 cups veggies
6 teaspoons of oil (butter, olive oil, mayo, etc.)

So while I will be posting menu's with the daily requirements above you can make your own menu's as well.

Remember 13 8oz cups of water at the minimum.

You deserve a treat AFTER dinner.

You can always eat more fruit, vegetable, or dairy when hungry.

ENJOY!!!

Deanna






2 comments:

  1. Dang so much I need to do. Just realized I really need to eat more meat!

    ReplyDelete
  2. This post made me hungry for salmon!! Haha it's my favorite and now it looks like we'll be having it for dinner soon! :)

    ReplyDelete