Use these recipes to help breast pumping and breast feeding mothers increase calcium rich foods in their diet.
How can breast feeding and breast pumping mothers take in enough calcium to avoid robbing their own bodies of this important mineral?
Eating 5 servings of milk or dairy products each day will give you enough calcium. If you don’t eat meat or dairy products, you can get the calcium you need from broccoli, sesame seeds, tofu and kale. Talk to your doctor about taking extra calcium if you don’t think you’re getting enough from your diet.
Calcium packed foods
• 1 cup (8 ounces) low-fat plain yogurt = 415 milligrams (mg) of calcium
• 1 cup collards, cooked = 357 mg
• 1 cup sardines = 351 mg
• 1 cup almonds = 332 mg
• 1 cup skim milk = 302 mg
• 1 ounce Swiss cheese = 272 mg
• 1 cup tofu = 260 mg
• 1 ounce American cheese = 174 mg
• 1 cup low-fat cottage cheese = 155 mg
• 5 ounces tapioca pudding = 119 mg
Try this interesting and fun Tofu Pudding recipe:
Chocolate Tofu Pudding
12 oz Lowfat soft tofu
1/3 cup Splenda
1 tsp pure vanilla
2 tbs unsweetened cocoa powder
1 pinch salt
Combine all ingredients in a blender or use an immersion blender in a steep sided bowl. Blend until smooth. Refrigerate for a couple of hours.
This delightful, no cook pudding will become a family favorite.
Makes 4 servings ½ cup each. Calories 70, fat less than 1 gram.
This is a delicious, no guilt, low carb treat that will help breast feeding and breast pumping mothers maintain healthy calcium intake and help mothers avoid low breast milk supply.