Hi J.,
Congratulations on wanting to continue to breastfeed. So many moms would look at pregnancy as an excuse to stop.
If you have a personal e-mail you would care to pass on, I have a sheet on the 10 best power foods for pregnant and lactating women I created after going to a semminar by Whole Foods and Mothering Magazine. I just can't attach an attchment to MamaSource e-mails.
Also, keep on nursing! The more you nurse the more you body will keep up with the need.
Good Luck!
L.
Quick update: For everyone who asked, here is the full list from my lecture notes. I hope this helps!
WHOLE BABY LECTURE
OCTOBER 12th 2005 @ THE NEWBERRY LIBRARY
JOINT PROJECT OF WHOLE FOODS AND MOTHERING MAGAZINE
10 POWER FOODS for PREGNANT and LACTATING WOMEN
1. YOGURT
o Excellent calcium source
o Probiotic bacteria is good for intestinal/overall health of mom and baby
o Bacteria can also be preventative for some skin disorders
2. DARK LEAFY GREENS (includes: collards, kale, broccoli rabe, mustard and turnip)
o Have calcium, folic acid, fiber, vitamins A and C
o Easy to absorb non-dairy calcium
o Possess anti-oxidants
o Optimal ratio of phosphorus to calcium
o Note: when preparing, add a little oil and vinegar, it helps the body easily absorb the nutrients
3. EGGS
o Protein, vitamin A, iron
o Remember the nutrition is in the yolk
o Some contain DHA, an omega-3 fatty acid which may help reduce premature delivery
o EASY to make!!!!!
4. FATTY FISH (includes: salmon, sardines and trout)
o Avoid shark, swordfish and mackerel and sometimes tuna because of the chance of mercury, location is key in selection
o Omega-3 fatty acids
o Good alternative is fish oil supplements; they are safe and come flavored as well, throw a little in a smoothie
5. LAMB
o Zinc, said to help reduce complications in pregnancy
o One of the least allergenic foods
o Easy to make a stew in a crock pot with veggies
6. BERRIES
o High anti-oxidant content
o Supports brain, eye and vascular health
o Look for lots of color when selecting
o Can always use frozen
o Easy to incorporate in pancakes, smoothies, muffins, etc.
7. SWEET POTATOES
o Beta Carotene and Vitamin E
o Convenient, cheap, easy to make
o Eat with butter or other fat source for easier absorption of nutrients
8. AVOCADO
o Potassium, folic acid and Vitamin C
o Contains mono-unsaturated fat: THE GOOD FAT
o Lutein; good for eye health
9. LEGUMES
o Protein, fiber, iron, folic acid, magnesium, zinc
o Use different colors; lots out there
o Versatile
o Good with your dark leafy greens
o TIP: don’t add salt until the end it will take too long for the beans to soften but you can add spices early in cooking process
10. NUTS
o Fiber, Vitamin E. magnesium
o Walnuts: omega-3 fatty acids
o Almonds: calcium
o Can also use nut butters, good on fruit slices
FOODS TO AVOID
o Unpasteurized dairy and juice products
o Caffeine and alcohol
o Raw and undercooked meats and seafood
o Some species of fish
o Processed foods and hydrogenated oils
o Splenda
o SURPRISE!!! Watch the green tea intake. It not only contains caffeine but also can block an enzyme that helps absorb folic acid.
NATURAL SOOTHERS
o B Vitamins
o Ginger
o Raspberry leaves
o Probiotics