Foods rich in LNA (alph-linolenic aci) are found in plant sources such as flax seed or meal, flax oil, canola oil, canola oil mayonnaise, walnuts, walnut oil, Brazil nuts, soybeans, wheat germ, and raw spinach.  The body donverts LNA into DHA.  DHA can also be found in cold-water fish such as salmon, mackerel, trout, sardines, tuna, and fish oils (wild fish caught in uncontaminated waters are best).   LA (linoleic acid) rich foods are safflower oil, sunflower seed oil, soybean oil, and sesame seed oil.  These oild are best if unrefined and cold pressed.    Beware of transfats where these good oils are changed in the unnatural heating process to be harmful.  Trans fats exist in most fast food, fried food, most packaged chips, cookies, margarine and shortening.  It's gotten much easier to find these items with "no trans fats" as many companies are trying to do better, thankfully.

I have no problems talking to mothers about healthy eating during breastfeeding.  There is a real thirst out there for ways to improve health.  Depleted Mother Syndrome is a real problem out there, and improving nutrition is one way to improve overall physical and mental well being.  Mothers who eat well themselves are more likely to feed their children better during weaning and beyond.  It's not hard or expensive to add a handful of walnuts or sunflower seeds to the diet, or to spread a little wheat germ or cold pressed flax seed oil on top of cereal.

Anne Nans, RN, IBCLC
Sackets Harbor, NY
www.breastfeedingservicesofnny.com

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