Healthy Meals for Nursing Moms

Breastfeeding mothers often hear advice about what they should and should not eat to ensure they are providing adequate nutrition in their breast milk. There are no specific foods that a mother must eat or avoid while breastfeeding. The key is to eat a healthy diet. The United States Department of Agriculture (USDA) implies that nutritional needs will vary from woman to woman, but a balanced diet will provide adequate nutrition for both mother and baby.

Grains

According to the USDA, an average-sized woman should receive adequate nutrition from each of the food groups. For example, an average-sized woman should consume about 8 ounces of grains in a day. Half of those grains should be whole. Brown rice, whole wheat pasta and whole wheat bread are all good sources of whole grains. For breakfast, try eating an unsweetened whole grain cereal or whole wheat toast. Make sandwiches with whole wheat bread for lunch or try whole wheat macaroni and cheese. Cook whole wheat spaghetti with meatballs and pasta sauce for dinner, or make brown rice pilaf as a side dish.

Vegetables

The USDA recommends an average-sized woman aim for about 3 cups of vegetables per day. Veggies can be incorporated into healthy meals in a variety of ways. For snacks, eat carrots and celery sticks with a veggie dip. Baked white or sweet potatoes make excellent side dish choices. Buy fresh vegetables that are in season and steam them. Add a dash of salt and pepper to give them some flavor. Don't forget salads; leafy green vegetables such as spinach and kale pack a big nutritional punch.

Fruit

Two cups of fruit per day is recommended by the USDA for the nursing mother. Once again, buy fresh fruits in season. They taste better and cost less than if bought out of season. Keep fresh fruit on hand and snack on that when feeling hungry. Fresh grapes and bananas make good choices. Make a fresh fruit salad for dessert. Frozen fruits are good choices, too. Try topping frozen yogurt with frozen blueberries, or add frozen fruit to a smoothie.

Dairy

Calcium is important for the nursing mother. The USDA recommends a nursing mother get about 3 cups of dairy products per day. Milk is a good choice for dairy; however, a mother does not have to drink milk to make breast milk. Adequate calcium can be found in cheese, yogurt and foods made from milk. These foods can provide a mother with all her dairy needs.

Protein

An average-sized woman should eat about 6.5 ounces of protein-rich foods per day, according to the USDA. Lean meats such as chicken, lean ground beef and turkey are good choices. Fish, especially salmon, is rich in protein and healthy omega 3 fats. Beans, peas and lentils are good protein choices, as well.

Beverages and Extras

The rule is to drink to thirst. Water is the best choice. Limit sweetened and caffeinated beverages. Some babies will react to caffeine. Two to 3 cups of coffee or other caffeinated beverages is okay. Extra, empty calorie foods should be limited. Having a piece of cake or candy bar every now and then will not hurt anything, but these foods should not make up the bulk of the nursing mother's diet.