Though it is not the case for the majority, it is not uncommon for Mamas of breastfed
babies to trial the elimination of dairy if/when they have an infant showing signs of a
sensitivity or allergy to cow’s milk protein. This may present as colic, gas and/or rashes.
As a qualified holistic nutritionist with the passion of a foodie - The Whole Bowl Co. was
created to support mother’s Australia-wide. Our menu offers nutrient dense, wholefood
focused meals and snacks delivered to yours or your loved ones door. Knowing the
importance of keeping the mother nourished while she nourishes and cares for her
newborn baby is the driving force behind our philosophy of wholesome, healthy and
comforting meals.
The following nutritional information may be particularly helpful for any new Mamas who
have been advised to exclude dairy from their diet while breastfeeding to ensure they
continue to meet their calcium requirements.
If you ask most people where they get calcium in their diet - they will say dairy but there
are also many other options!
During the postpartum period, when oestrogen levels naturally start to decline, bone
density follows. Calcium is also a component of breastmilk and the body will take what it
needs from the mother's bones, making this a particularly important time to maintain
calcium intake - as well as during pregnancy.
Why do we need calcium?
- to support baby's growth (bones and teeth)
- to maintain bone density, structure and strength, including our teeth!
- for muscle contraction and cardiac rhythm
- hormone regulation
- blood clotting
- nerve function
In order to avoid a fairly common condition, osteoporosis, later in life, it is imperative
particularly for breastfeeding Mamas to be aware of not only calcium intake, but Vitamin
D levels and regular exercise to support bone health.
Below are several dairy free calcium rich foods to include in your diet and some simple recipe suggestions:
-
Fish (with bones) tinned sardines and mackerel (sustainable, rich in omega-3, cost
effective), tinned salmon with soft bones, herring, prawns, oysters, clams - Seaweed wakame (buy dried and hydrate at home - shop bought sushi salads usually contain many additives and preservatives)
- Dark Leafy Greens broccoli, kale, bok choy, watercress, spinach and silverbeet (must be cooked to reduce oxalate and phytic acid content)
- Legumes beans, chickpeas, lentils, green peas, soy (edamame, tofu, tempeh, soy milk - try to source organic soy to avoid GMOs)
- Figs dried figs contain more calcium than fresh figs but also more sugar and calories
- Nuts & Seeds almonds, hazel nuts, brazil nuts, walnuts, pumpkin seeds, sunflower seeds, unhulled tahini (sesame seed paste)
- Calcium Fortified Non-Dairy Milk - soy, almond, oat, rice milk (have varying amounts of protein and sugar content, check the labels)
- Vitamin D is essential for calcium absorption, check via a blood test and supplement if necessary.
Easy to Prepare: Calcium Rich Dairy Free Meal & Snack Suggestions
- Chia pudding made with calcium fortified almond or soy milk topped with almond
butter and chopped dried figs - Tofu stir fry with kale and broccoli, garlic, tamari and rice
- Sardines or mackerel on toast with tomatoes and olive oil
- Chickpea hummus and veggies sticks
- Steamed edamame and seaweed Poke bowl
- Tahini and lemon dressing for roasted veggies.
At The Whole Bowl Co. we know the importance of catering to various dietary
requirements for new mothers to lighten their load and to make staying nourished
easier. We always aim to have several dairy free options on the menu. View our range
of bundles, meals and snacks here.
Written By: Daisy Manson
BHSc + Nutrition, Co-founder of The Whole Bowl Co.
