Feed Yourself, Feed Your Family

League International La Leche

Informations

• Publié par: Pinter & Martin Limited
• Date de parution: 01 janvier 0001
• Nombre de lectures: 0
• EAN13: 9781780660332
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

Feed Yourself, Feed Your Family

No book can replace the diagnostic expertise and medical advice of a trusted physician. Please be certain to consult with your doctor before making any decisions that affect your health, particularly if you suffer from any medical condition or have any symptom that may require treatment.

Feed Yourself, Feed Your Family
Copyright 2012 by La Leche League International
All rights reserved.
Published in the United Kingdom by Pinter & Martin 2012.
Published by arrangement with Ballantine Books an imprint of The Random House Publishing Group, a division of Random House, Inc., New York, NY, USA. All rights reserved.
British Library Cataloguing-in-Publication Data
A catalogue record for this book is available from the British Library
Hardback ISBN 978-1-78066-030-1
iPad edition ISBN 978-1-78066-031-8
This book is sold subject to the condition that it shall not, by way of trade and otherwise, be lent, resold, hired out, or otherwise circulated without the publisher s prior consent in any form or binding or cover other than that in which it is published and without a similar condition being imposed on the subsequent purchaser.
Photo credits are located beginning on page 265.
Pinter & Martin Ltd 6 Effra Parade London SW2 1PS

www.pinterandmartin.com
9 8 7 6 5 4 3 2 1
Book design by Liz Cosgrove
This book is dedicated to all the families who strive daily to make healthy choices in all parts of their lives - they know a loving environment is just as important to your family as what you eat.
Contents
Introduction: What s Good for You Is Good for Your Family
1 Getting Ready: Pregnancy, Nutrition and Breastfeeding
2 Hungry Baby, Hungry Mum: The Best Foods for New Mothers NEWBORNS TO 6 WEEKS
3 Nourishing Yourself, Nourishing Your Family FROM 6 WEEKS to 6 MONTHS
4 Whole Foods for the Whole Family FROM 6 TO 12 MONTHS
5 At the Table Together FROM 12 TO 18 MONTHS AND BEYOND
List of Recipes
Acknowledgements
Notes
Index
Photo Credits
Would You Like to Know More?
Introduction What s Good for You Is Good for Your Family
W hen you had just one appetite to satisfy (yours), heeding the I-need-something-to-eat call was fairly simple.
Assuming you took the usual approach, you aimed for three meals a day, snacked here and there, and didn t stress too much about a late lunch, your growling stomach, your partner bringing home take-away Chinese (again), or having nothing in the fridge but a bottle of ketchup and an apple or two. If your energy dipped at work, perhaps you grabbed coffee (and a bar of chocolate) and powered through to dinner time without a snack. Maybe you were the type to let your cupboards run bare like Old Mother Hubbard before you dragged yourself to the shops, since you ate most meals out. Maybe you were a foodie who enjoyed showing off occasionally at the cooker. Or maybe you were somewhere in between, with most staples on hand and a few reliable recipes up your sleeve. In short, whether you were an ordinary eater or an all-out gourmet, you probably didn t plan your whole life around what and when you ate.
And then, one day, you weren t feeding just one person.

When you are pregnant and after your baby arrives, old patterns such as skipping breakfast, lunching on the daily fast-food special, going hungry for long stretches at a time or eating a heavy, late-night dinner can carry consequences. Just to be clear, the consequences are for you - even if you subsist on chips and salsa, your growing baby will extract whatever essential nutrients she needs from your body to stay healthy, and she ll usually do fine; you, on the other hand, may not feel so great, whether it s low in energy or an upset stomach. * Even if you consider yourself to be a fairly healthy eater and you score low on bad habits, motherhood - from pregnancy through nursing and beyond - can upend your approach to food and hunger, and your virtuous eating style can go right out the window, along with the trousers that no longer fit.
If you re pregnant at the moment, you already know that eating takes on a new dimension when you have more than your own needs at stake. If you re currently nursing, the same holds true: you re feeding another body now. And if you have a nursling and other people both large and small in your household who look to you when they get hungry, your responsibilities will weigh even more heavily. Even if you have a helpful partner or older child who can help in the kitchen, you may be feeling that your motherload is harder to carry than a napping baby and an overloaded baby changing bag.
There s no need for guilt, anxiety or whatever other stressful emotions mealtimes may set off in your household. We think there has been too much of that over the years when it comes to food and eating - and being a mother. Now that you ve gone from me to family , don t set a place at the table for guilt and its cousins. Instead, we want you to replace it with pleasure: the pleasure of preparing and eating good food for yourself and others, of feeding the ones you love, of joining together to nourish and nurture one another. That s what Feed Yourself, Feed Your Family is all about.
At La Leche League International (LLLI), our mission is to help mothers worldwide to breastfeed through mother-to-mother support, encouragement, information and education, and to promote breastfeeding as an important element in the healthy development of the baby and mother. So how does eating come into our mission? We think there s a direct link: whether or not you re new to breastfeeding, you re more likely to be successful at it if you take care of yourself by eating well. That includes meeting your nutritional needs as well as your child s at various stages of motherhood, and your desire for good-tasting, healthy, simple-to-prepare food, from snacks to breakfasts, lunches and dinners (and dessert, too).
If you eat well, your family will, too. Your growing baby s nutritional needs are met beautifully by breastfeeding. For older kids and other adults in your household, your commitment to taking care of yourself by eating properly will translate into satisfying family meals or meals for one or two, healthy snacks, quick and easy lunches, special-occasion foods and treats, as well as a well-stocked kitchen, fridge and storecupboard. With the appealing and adaptable recipes, nutritional information and practical tips you ll find in the pages that follow, you won t scramble at mealtimes or have to head to the supermarket or local shops more than you want to. No more cupboard running bare - the only thing you and Old Mother Hubbard will have in common is that you re both mums!
How to Get the Most Out of This Book
We ve organised Feed Yourself, Feed Your Family into chapters that correspond to your transition into motherhood, beginning with pregnancy. In each chapter, we ll discuss how good nutrition and a positive relationship with food support successful breastfeeding. You ll find nutritional information for whatever stage of motherhood you happen to be in, ideas for snacks and meals that you can make for yourself or for your growing family, and a selection of recipes at the end of each chapter. For example: If you re pregnant, you ll want foods that will get you to the finish line feeling strong and ready for breastfeeding. See the nutritional info and snack and meal ideas in Chapter 1 and try out the recipes at the end of each chapter, rich in vital nutrients such as iron, calcium and folate: Veggie and Beef Meatloaf (page 176), Saut ed Spinach with Garlic (page 51), Calico Bean Salad (page 54), and many more. If you have a newborn, try the easy-to-prepare foods you can eat with one hand on pages 65-66, because you re using your other one to hang on to your nursling! If you ve got a friend or relative who d love to bring you a meal, suggest our hearty, classic (and freezer-friendly) Three-Cheese Lasagna with Italian Sausage, on page 81, which has satisfied generations of new mums. Get your calcium with our delicious Super Smoothie with Yogurt, Berries and Bananas recipe on page 103. If you re back at work after maternity leave, managing an overflowing inbox and a little night owl who wants a late-night or early morning meal, you need quick and easy recipes all day long. When you re out of the door and on the go, an Apple Bran Muffin (recipe on page 146) is a healthy way to start your workday or break for an afternoon snack. You ll also appreciate how many of our recipes can be made ahead, prepared in a slow cooker, prepped in under 30 minutes, or frozen - smart dinner solutions for busy weeknights. If you ve got more than one hungry diner to feed, experiment with recipes such as Red Onion and Olive Roasted Chicken Pieces (page 130), which can be adapted for grown-up tastes and kids palates (turn up the flavour with the onions and olives, or set aside a milder version for your younger eaters), a convenient one-dish oven dinner that gives you more time for mothering. When your newest family member is ready to join you at the table, you ll be ready with the ideas, information and recipes you ll find in Chapters 4 and 5 . If you want some help along the way, learn how to turn offers of Can I help? into plates of food with recipes such as our freezer-friendly Turkey Shepherd s Pie with Sweet Potatoes (page 42). When friends from work or family members call and ask, What do you need? say, Dinner! and ask them to make two pies - one for now and one for next week! If your partner and other children, if you have them, want to roll up their sleeves and get cooking, send them into the kitchen with family favourites such as Homemade Macaroni Cheese (page 231), Broccoli with Parmesan Crumbs (page 96), and One-Bowl Chocolate Cake (page 240).

Here are well-balanced and nutritious main dishes that will satisfy you and your family, plus healthy sides and guilt-free treats. Don t hesitate to skip arou