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In general, lactating women should get nutrients from a well-balanced, varied diet, rather than from vitamin and mineral supplements. Eat generous amounts of fruits and vegetables, whole and grain breads and cereals, calcium-rich dairy products, and protein-rich foods (meats, fish, and legumes). Make sure you are getting enough calories.
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BREASTFEEDING DAILY FOOD GUIDE
- Milk, yogurt, and cheese -- eat at least 4 servings
- Meat, poultry, fish, dry beans, eggs, and nuts -- at least 3 servings
- Vegetables -- at least 3 to 5 servings
- Fruits -- eat 2 to 4 servings (choose two foods high in vitamin C and folic acid, and one food high in vitamin A)
- Bread, cereal, rice, and pasta -- at about 6 to 11 servings
- Fats, oils, and sweets -- go easy!
This is just a guide. You may need to eat more than this based on your size and activity level.
DRINK FLUIDS
Nursing mothers need enough fluids to stay hydrated -- most experts recommend drinking enough fluids to satisfy thirst. Eight 8-ounce servings (64 ounces) of fluid such as water, milk, juice, or soup is a good goal.
FOODS
Breastfeeding mothers can safely eat any foods they like. Some foods may flavor the breast milk, but babies rarely react to this. If your baby is fussy after you eat a certain food, try avoiding that food for a while, then try it again later to see if it is a problem.
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