While a breastfeeding diet is more liberal than a pregnancy diet, foods consumed while nursing can affect the quality of breast milk. Breastfeeding is recommended for the first 12 months of an infant's life and can improve infant health, decrease maternal morbidity and help control health care costs, according to the American Dietetic Association. Nursing women who receive proper nutrition can improve the quality, and increase the volume, of their breast milk.
Foods with DHA
DHA, an omega-3 fatty acid, has been shown to have positive effects on infant brain development, according to the Journal of the American Medical Association. DHA is mainly found in fish; however, fish may also contain mercury, a neurotoxin. Therefore, only low-mercury types of fish should be consumed by pregnant and nursing women. These include salmon, canned light tuna and shrimp, for example. DHA and other types of omega-3 fatty acids can also be consumed by taking prenatal vitamins while nursing.
Whole Grains
Whole grains are an important source of nutrition for the general population, including women who are nursing. Whole grains contain fiber, essential vitamins and minerals and carbohydrates needed for energy. The National Institutes of Health recommend woman who are breastfeeding consume six to 11 servings of grains such as bread, cereal, pasta or rice each day. This amount may vary depending on the woman's age, size and activity level.
Dairy Products
Dairy products are important for nursing women because they provide a source of complete protein, calcium and other vitamins essential for both mom and baby. The National Institutes of Health recommend nursing women consume at least four servings of dairy products such as milk, yogurt or cheese each day. The United States Department of Agriculture MyPyramid menu planner for nursing mothers recommends nursing moms who follow a 2,400-calorie meal plan consume 3 cups of dairy products each day.
Fruits and Vegetables
Consuming fruits and vegetables provides a nursing mother with essential vitamins and minerals and fiber, and can help her lose excess weight gained during pregnancy. The National Institutes of Health recommend breastfeeding women consume two to four servings of fruits, including those high in vitamin C, folic acid and vitamin A, and three to five servings of vegetables each day. U.S. Department of Agriculture MyPyramid menu planner for nursing moms recommends consuming 2 cups of fruits and 3 cups of vegetables each day when following a 2,400-calorie meal plan.
Water
Women who consume plenty of liquids while breastfeeding can improve their milk supply and help prevent dehydration. The National Institutes of Health recommend nursing mothers consume at least 64 oz. of fluids such as water, juice or milk each day.
