Feeding Nursing Mommas

Talbos Ng Kamote

An old reliable as this is a readily available and an inexpensive vegetable. Just sauté it in oil, garlic and a pinch of salt and pepper and voila, we’ve got a delicious source of Iron and Vitamin A. We can also prepare it as a quick salad with tomatoes, onions, vinegar, salt and pepper or use it in a broth-based dish like sinigang or other fish-based clear soups. Another interesting way to use is by boiling it and using its cooled boiled water as a beverage. Add some calamansi juice or lemon and honey and we’ve got a refreshing, healthy drink!

Kalabasa

Our local squash is loaded with Vitamins A, B6, C, folate and fiber. We need Vitamin A for healthy skin, good vision and immune defense. B6 and folic acid to prevent anemia and to keep our nervous system healthy. As a versatile vegetable, we can boil, mash, add broth to it and top with some cream for a yummy squash soup. It also goes well with other vegetables like sitaw cooked in coconut milk or with other veggies like okra and eggplant to make pinakbet or bulanglang. Want to turn it into a snack? Try squash ukoy!

Kangkong

Plentiful anywhere in the country, this veritable superfood is a good source of fiber, vitamin, C and polyphenol, an antioxidant that’s good for our skin. Simply sauté in garlic and oyster sauce, blanch it and serve with sweet and spicy shrimp paste, prepare using adobo seasoning or use in sinigang or bulanglang, our local spinach is a versatile must-eat.

Malunggay

Praised for its health benefits, moringa oleifera is a known galactagogue that boosts milk production. Very nutritious and rich in antioxidants, malunggay can be included in almost any soupy viand. Add it right before turning off the stove to boost any meal’s nutritional content.

Peanuts, kasuy, pili nuts

These local nuts are in rich in Zinc, Magnesium and Selenium. Zinc is important for a strong immune system and for wound healing. Magnesium for nerve impulses and selenium for normal thyroid function.

As quick or on-the-go snacks, nuts can help provide the energy to keep us going while we complete tasks for baby. We can add nuts to green salads or to our breakfast oatmeal with raisins. A tablespoon of peanut butter on bread can also be a good energy-giving snack that’s rich in protein and zinc.

Dulong

This humble, small silver fish is packed with protein, calcium and iodine. Protein to repair body tissues, calcium for our strong bones and teeth, and iodine to regulate our metabolism while feeding baby’s brain. While lean chicken, canned tuna, pork, and beef are also good sources of protein and easily available, dulong can be an inexpensive good alternative with the bonus of calcium and iodine. We can cook it as an omelette for lunch or dinner, crispy ukoy for snacks or saute it with ampalaya as a one-dish meal.

Brown rice, camote, and corn

Ditch white rice for these great alternatives that are filling and rich in fiber. These help move waste through our digestive tract and may even help us lose weight. As good sources of complex carbohydrates, nursing mommas like us can count on these for our much needed and sustained energy.

Tofu/Tokwa

Like meat, tofu or tokwa is rich in protein and calcium, minus the cholesterol and saturated fat Sauté it with garlic, onion and some vegetables like string beans, carrots and bean sprouts, and we’ve got one nutrient-rich dish. Ever heard of tofu sisig? This is the best time to try it!

Bananas, Papayas, Guavas, and other local fruits

Bananas, which are rich in potassium for our heart health and papayas, which are good sources of vitamin A, C and antioxidants are available all-year round. Calamansi and succulent fruits like watermelon and melon help hydrate us. Guavas are a good source of Vitamin C, too, while avocados are good sources of Vitamin B-complex C, E, magnesium and healthy fats.