With our Breastfeeding Meal Plans, you stack the odds in your favour. To take maximum advantage of our meal plans, take the time to read the information below.
Important Advice and Useful Tips
What you SHOULD do
- Your doctor may prescribe supplements. It is important to tell him/her that the SOSCuisine Breastfeeding Meal Plans already provide you with a daily intake of:
- 500 micrograms of folic acid, i.e. 100% of the recommended intake for breastfeeding women
- 9 milligrams of iron, i.e. 100% of the recommended intake for breastfeeding women
- 10 micrograms (400 International Units) of Vitamin D, i.e. 2/3 of the recommended intake for breastfeeding women. N.B. In summer, the other third can be obtained by normal exposure to sunlight, but in winter or all year if you have dark skin, a supplement is normally necessary
- It is recommended that all breastfed, healthy term infants in Canada receive a daily vitamin D supplement of 10 µg (400 IU). Supplementation should begin at birth and continue until the infant’s diet includes at least 10 µg (400 IU) per day of vitamin D from other dietary sources or until the breastfed infant reaches one year of age.
- Drink enough fluids, i.e. 1 to 2 liters/quarts each day, including water, milk, soup, tea, coffee, juice, etc., distributed throughout the day.
- Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.
What you should watch out for
- Prolonged exposure of your baby to alcohol could hinder his/her development. If you choose to drink alcohol, do so moderately and wait until the alcohol is eliminated from your body before breastfeeding. To know how long it takes for alcohol to be completely eliminated, use this table.
- Caffeine is found in your milk 1 to 3 hours after you drink coffee or tea. It may accumulate in your baby’s body and disrupt his/her sleep. Other substances that may be similarly disruptive are soft drinks and chocolate. If you may have them, do so moderately, i.e. not more than two cups of caffeinated beverage per day. Good caffeine-free substitutes exist, such as drinks made from cereals or herbal tea.
What you should NOT do
- Avoid taking energy drinks while breastfeeding because they contain, in addition to caffeine, other substances that could prove hazardous to your baby.
- Avoid eating the skin and fat covering the belly of the fish, because that is where most contaminants are concentrated.
I really like your weekly meal plans but I would like to know what to drink?
Info Nutrition: Breastfeeding
The most recent recommendations (references) for BREASTFEEDING consist of 40 nutritional targets that must be attained every day, for the entier lactation period.
- Calorie intake, adapted to the specific needs of the lactation period
- Daily intake of:
- vitamins A, B6, folic acid, B12, C and D
- calcium, iron, magnesium, sodium, zinc
- fat, carbohydrate (total and added sugars), dietary fibre, protein
- the various food groups from Canada’s Food Guide
- Vegetables and Fruit, including dark green and orange vegetables
- Grain Products, including whole grain food
- Dairy products
- Meat and Alternatives
- Optimal intakes of good fats (monounsaturated, polyunsaturated) and optimal omega-6 / omega-3 ratio
- specifically recommended foods (Fish (for their precious omega-3, etc.)
- foods that need to be limited (Caffein sources, alcohol, fish with high mercury content, etc.)
The following table shows that our Breastfeeding Meal Plans have consistently met the nutritional recommendations since their launch, on June 2nd, 2011.
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IMPORTANT: The information provided on this website does not replace a medical consultation and is not intended for self diagnosis. We recommend that you seek the advice of your doctor or healthcare professional before undertaking a change to your diet or lifestyle. See Terms & Conditions.
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