4 – 6 eggs is a good amount to consume per week to ensure you are getting enough. Eggs are a great source of protein, which helps encourage breast milk production.

Food Suggestions: Omlette, french toast, poached eggs, boiled eggs, quiche. Keeping some hard boiled eggs in the fridge is a good way to keep a snack on hand to add to a cracker with some avocado or cottage cheese.


Half a cup per day is a correct amount. Chickpeas are high in iron and fibre to encourage breastmilk production.

Food Suggestions: Add chickpeas to salads, or crush them up adding a little bit of olive oil and spread onto a wholegrain cracker as a snack.


100 – 150g of Salmon 2-3 times per week. Consume both fresh and tinned salmon to ensure a healthy amount of omega-3 fats which is great for brain function, growth and development. Along with being a great source of protein, vitmamin B12, iodine and vitamin D.

Food suggestions: Fresh Salmon grilled in the oven with lemon, olive oil and freshly chopped herbs. Tinned salmon on wholegrain crackers with avocado, tomato, spinach and cottage cheese.

Lean Red Meat

100-120g 3-4 times per week. It is high in zinc which promotes a healthy immune system and iron – increases blood supply and oxygen around the body.


One small tub per day. High in calcium for developing bones and teeth, along with containing millions of healthy bacterial strains for a healthy `gut’ immunity.

Food suggestion: Store in the fridge, or put them in the freezer as a nice cold snack that takes a while to eat. Great to add to fruits or muesli or even a smoothie.


1/2 cup of natural muesli per day. High amount of fibre for a healthy digestive system along with being great for heart health.

Food Suggestion: Combine muelsi with a variety of nuts and seeds – almonds, brazil nuts, walnuts, sunflower seeds and pumpkin seeds OR LSA mix. Bake muffins using muelsi and low reactive flour (almond meal, hazelnut meal or gluten free flour).


1/4 avocado per day. High in folate, potassium, vitamin E, magnesium and fibre – very nutritious!! They are also a great source of mono-unsaturated fatty acids, therefore having a positive effect on cholesterol levels.

Food suggestion: Avocado with wholegrain crackers, salads, dip with carrot and celery or on a sandwich instead of butter.

Baby Spinach

1 cup per day. High in folate and antioxidants. Keeping the digestive system nice and healthy. Be careful not to consume too much spinach on a daily basis, as in some women it can cause an upset tummy in your breastfeeding baby. However, it is very good for you!.

Food suggestion: Add to sandwiches, crackers, salads, hot meals – like stirfry’s.


Eat Your Way Healthy - Recipe Book by Leisa Tuite


Have you seen my new recipe book?

My new book Eat Your Way Healthy brings you over 60 simple, delicious and nourishing recipes, including gluten, dairy and refined sugar-free options. 

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