Foods For A Breastfeeding Diet

Just as you did during your pregnancy, you should consume a well-balanced diet while you're breastfeeding, according to the book "Nutrition During Lactation." Following a diet that focuses on a substantial intake of a variety of foods will help ensure that you and your baby are getting plenty of the nutrients you both need.

Diverse Foods

The trick to getting all of the nutrients you and your child need is to consume a variety of foods from all the food groups, according to Children's Hospital Boston. To get the most dietary benefit, eat nutritionally dense foods like lean meats, beans, vegetables -- particularly leafy greens -- fruits, breads, cereals, whole grains and calcium-rich dairy.

Fats

Breastfeeding mothers should consume "good fats," such as olive, flax and canola oils, in addition to eating olives, avocados, nuts, seeds and fatty fish. Saturated and trans fats should be limited or avoided. They can "alter the fat composition of your breast milk and aren't good for your baby's health," according to BabyCenter. The omega-3 fats in fish like salmon are crucial for children's brain and eye development. Your baby will receive these fats through your breastmilk. Omega-3s are important for your health, too. Women lacking in them may be more likely to have postpartum depression.

Fluids

Mothers are often thirsty when they breastfeed. It is important, according to Children's Hospital Boston, to drink enough to quench your thirst. Whenever you feel thirsty, reach for liquids such as pure fruit juice, water, milk and soup as well as foods with a high water content -- like melons, cucumbers, oranges and tomatoes.

Safe Foods

According to BabyCenter, chemicals that you ingest -- like pesticides -- can get into your breast milk. Buy organic versions of the foods that the Environmental Working Group says have the highest level of pollutants, including imported grapes, celery, apples, peaches, spinach, potatoes and lettuce. Be cautious with fish -- solid white or albacore tuna tend to have higher mercury levels than other canned tuna. If you eat these higher-mercury varieties, don't ingest more than 6 oz. each week.

Colic-Causing Foods

Foods in your diet can potentially pass through your breastmilk and cause colic in your baby, says pediatrician Dr. William Sears. There are some usual suspects, including dairy products, caffeine, soy, nuts, shellfish, wheat, eggs, meat and corn. Certain vegetables -- like broccoli, cauliflower, cabbage and green peppers -- can also exacerbate gassiness. To pinpoint the offender, eliminate these foods from your diet to see how it affects your baby.