MyPlate: Breastfeeding

1. Fruits include:Oranges, bananas, mangos, melons, apricots, apples, peaches, plums, berries, dried fruits, and 100% fruit juices

2. Grains include:Whole grain or enriched bread, flour, pasta, rice, fortified ready to eat and cooked cereals such as ‘iron-fortified’ cereal

4. Vegetables include:Spinach, cooked greens such as kale, turnip greens, collards, and beet greens, tomatoes and tomato sauces, red sweet peppers, carrots, and sweet potatoes

3. Proteins include:Low fat or lean meats and poultry, salmon, trout, crab, herring, sardines, beans, peas, nuts, seeds, eggs, and peanut butter

5. Dairy includes:Fat-free or low-fat yogurt and cheese, low-fat milk (1% milk), fat-free milk (skim milk), and calcium fortified soymilk (soy beverage)

1

2

3

4

5

RECIPES ON THE BACK

Healthy Eating Tips• Make sure mother and baby get all of the

nutrients they need:• Vary your fruits, vegetables, and protein

food choices• Make half of your plate fruits and vegetables• Make half of your grains whole

• Stay hydrated by drinking a glass of water or other unsweetened, caffeine-free beverage with each breastfeeding

• Limit or avoid caffeine and alcohol beverages because these substances pass from the bloodstream into breast milk, and to the baby

Jackie Walters, MBA, RD, Extension Specialist for Nutrition Education Programs; Elizabeth Bronner, Candidate, Masters of Science in Dietetics and Human Nutrition; Hazel Forsythe, PhD, RD, Associate Professor of Dietetics and Human Nutrition; A joint project of University of Kentucky Department of Dietetics and Human Nutrition and Family and Consumer Sciences Extension

Fish with edible bones, such as salmon and sardines, are excellent sources of calcium, protein, and healthy fatty acids. However, fish may contain harmful pollutants. The Food and Drug Administration (FDA) offer the following recommendations for dining safely:

• Eat up to 12 ounces per week of canned light tuna, salmon, pollock, catfish, shrimp, or other fish that are low in mercury.

• Albacore (white) tuna has more mercury than light tuna. No more than six ounces of albacore tuna should be eaten per week.

• Eat up to six ounces per week of fish caught from local waters.

SALMON PATTIES• 1 can salmon (15 ½ ounce, drained)• 2 cups crushed, whole grain cereal or

crackers• 2 eggs (large, lightly beaten)• ½ cup milk (1%)• 1⁄8 teaspoon black pepper• 1 tablespoon vegetable oil

1. Use a fork or clean fingers to flake salmon until very fine.

2. Crumble cereal or crackers into crumbs.

3. Add cereal or cracker crumbs, eggs, milk, and pepper to salmon.

4. Mix thoroughly. If mixture is too wet to hold shape, add more crumbs. If it is too dry, add a small amount more milk.

5. Shape into 9 patties.6. Heat oil in a skillet.7. Over medium heat, carefully

brown both the sides until patty is thoroughly cooked.

Cost per recipe: $3.48Tips:• Salmon can be replaced with tuna

fish, or both salmon and tuna fish can be used in the recipe.

• Optional additions may be added

to patties: ½ teaspoon lemon pepper, ¼ cup finely minced celery, 1 Tablespoon finely minced bell pepper, 1⁄3 cup chopped onion, and/or 4 green onions, finely chopped.

• Patty may be served on a whole wheat slider bun.

OVEN BAKED SWEET POTATO FRIES• 2 large sweet potatoes• 2 tablespoons olive oil• ½ teaspoon cumin• Salt and pepper (to taste, optional)

1. Preheat oven to 425° F.2. Wash and peel sweet potatoes. Cut

into 1/4 inch slices.3. In a large bowl, toss slices in olive oil

until coated.4. Sprinkle with cumin, salt and pepper, if desired.5. Spread in a single layer on a baking

sheet.6. Bake at 425°F until tender and

golden brown (about 20 minutes), turning occasionally to brown evenly.

Cost per recipe: $1.55Makes 6, ½ cup servings

BELL PEPPERSChoose firm and brightly colored peppers with tight skins, that feel heavy for their size.

MENU• Salmon Patty on Slider roll• Baked Sweet Potato Fries• Fresh Grapes• Skim Milk

Salmon Patties

Oven Baked Sweet Potato Fries

MyPlate Recipes: BREASTFEEDING

Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability or national origin.