Breastfeeding and Vegetarian with a baby with a dairy allergy?

[Mom2AlexandLiz]

I found out today that my breastfed baby is allergic to dairy. I am a vegetarian and was using dairy as my main source of protein. Now that I have to cut dairy out of my diet, I am nervous about getting enough protein. Does not getting enough protein lower milk supply? Also, should I take a calcium supplement on top of my prenatal? Any vegan breastfeeders who can give me advice? What can I do for protein? I just need support. Thanks!

[bandgeek]

There are plenty of other foods you can get protein and calcium from.

Protein: eggs, soy foods, any grain, though quinoa and lentils are particularly good sources, beans, nuts, seeds, and nut butters. Don't forget that almost everything you eat has protein and while 1 g in a banana doesn't seem like much, it still counts and the low-protein foods add up.

Calcium: lots of greens have tons of calcium, calcium-fortified soy milk and juice, calcium-set tofu, soybeans and soynuts.

A good size piece of toast with 1 tbsp of PB is 8g of protein. 1/4 c of almonds is about 6g. 1/2 c cooked lentils or quinoa is ~10g. 1 large egg has 6g. A well-planned salad can pack over 30g of protein and also tons of calcium from the greens.

[Sayward]

I'm a breastfeeding veg*n! Everything bandgeek said is right on.

All foods have protein in them and they do add up - I tracked my daily intake once a week or so when I was pregnant and I was easily getting 65-90 grams a day without even really trying. I eat a wide variety of whole foods and do *not* rely on mock meat products. I also eat very little soy, so you don't have to feel like you need to go heavy on that if you're not comfortable with it.

I like to start each day off right, just in case things get way off track later on, haha. So breakfast is always a giant green smoothie. I do a banana, sweet fruits, lots of leafy greens (kale, collards, spinach, bok choy, chard, etc), a raw hemp protein powder (just hemp), spirulina, flax meal, and vitamin-fortified alt milk. This packs about 15-20 grams of protein plus all sorts of other healthy goodness. Hemp and spirulina are both 'complete proteins' (more on that below) and the hemp and flax both have great omega 3 fatty acids (important for baby brain development). The leafy greens are great for calcium (and the fortified alt milk helps too). It's sort of a magically perfect meal. =)

Then throughout the day I eat things like:

Oatmeal (also a complete protein) with nut butter is a great protein/good fat combo meal. A serving of oatmeal has as much protein as an egg. Add other toppings (fruit, dried fruit, nuts, seeds, hemp, flax, chia, etc) to make it even more nutritious.

Hummus is AWESOME 'cause you can make a ton and it's always there and easy to access. It's a good source of protein plus chickpeas and tahini are both high in calcium! I like my hummus wrapped up with avocado and olives in a big collard leaf, mmmm. Extra greens are always good.

Hand fulls of nuts between meals are great protein and other nutrients. Almonds are high in calcium.

I eat lots of leftovers too.

For dinners we usually do a variety of veggies (cooked), and always a raw salad with 1. lots of greens, 2. avocado, and 3. all sorts of extras. Dinner always includes either a bean, other legume (lentil, split pea, soy), or quinoa (which is a complete protein).

I keep mentioning 'complete' proteins not because they're particularly important, but to help put your mind at ease. You actually don't need to eat 'complete' proteins, nor do you need to combine foods to make them. If you just eat a variety of protein sources you will get all the essential amino acids and your body will store and assimilate them, throughout the day and even the week. So don't worry too much about that. =)

Hope that helps!

[Koalamom]

subbing!

[Mom2AlexandLiz]

Thanks so much for all the advice! I totally went shopping today and got a lot of good protein sources! Now, what about fat? I figure olive oil and nuts? Right?

[Sayward]

You know what fat I just love these days (while I'm breastfeeding)? Coconut oil! It's great for cooking with, baking with, tossing into green smoothies, and making AMAZING raw desserts!

It's super super healthful too, full of lauric acid which is a major component of breast milk.

Plus it makes my skin all glowy and wonderful. =)

Otherwise yes to olive oil and nuts, and don't forget avocados which are little green treasures from the land of delicious.

[kismetbaby]

I have found that while nursing vegan that fats are just as important as protein. I find myself so hungry if I don't get enough fat.
My main sources are:
-- avocados! I will eat one a day if I have ripe ones. They are great with so many things--on sandwiches, as guacamole, cut up on toast, added to salad, added to a smoothie or a creamy dressing
--olive oil. I add plenty of olive oil to cooking, to salad dressing, as a dip for bread.
--Nuts. almond butter, almonds, walnuts (good on salads)
--when I want a treat I bake with coconut oil!

[mumkimum]

Ditto on the fats while breastfeeding. I've found a regular, balanced veg diet with the tendency to add in extra fats is best: coconut milk and oil, avocados, nuts.
I do eat eggs though when I don't/didn't I'd have veg omega oil in juice daily (esp. when pregnant/bf).

[Mom2AlexandLiz]

Thanks ladies! I've stocked up on lots of yummy, high protein and good fat items! I know I can do this. Your suggestions have been awesome!