Diet for Nursing Mother

Healthy eating doesn't stop when your baby is born. It's important for breastfeeding moms to continue a healthy diet after their babies arrive---after all, what you eat goes right into your breast milk and into your baby's belly. Making smart choices for your breastfeeding diet will benefit you and your baby.

Foods to Eat

In general, breastfeeding women should follow the same healthy diet they followed during pregnancy.

The American Academy of Pediatrics (AAP) recommends nursing women get at least 1,000 mg of calcium every day while breastfeeding. Good sources of calcium include milk and dairy products, as well as broccoli, salmon, kale and tofu.

Protein is also an important nutrient for health and milk production, so pregnant women should get plenty of lean meats, eggs, peanut butter and tofu.

Breastfeeding moms also need plenty of whole grains, such as whole grain breads and brown rice.

The AAP says that complex carbohydrates are one of the most important components of a healthy breastfeeding diet. Vegetables, such as broccoli and cauliflower, and fruits, such as apples and berries, have complex carbohydrates and healthy vitamins.

One surprising addition to a nursing mom's diet is fat. Since your body needs fat to help with milk production, the AAP recommends breastfeeding mothers get three to five servings of fat each day, for a total of 1 ounce of fat.

Foods to Avoid

Pay attention to your baby's cues to know which foods you should avoid.

Every baby is different. Some babies have no problem with mom eating spicy foods; others may get gassy with the merest whiff of garlic. If your baby gets stomach trouble after you've eaten a particular meal, cut that food out of your diet for a little while.

In general, it's a good idea for nursing moms to avoid alcohol and tobacco, as well as any foods with excessive amounts of sugar or caffeine.