The Best Foods For Breastfeeding Moms

A balanced diet is essential for a breastfeeding mother to supply her baby with essential nutrients. According to "Nutrition Concepts and Controversies," a nursing mother produces about 25 oz. of milk a day, which requires an extra 300 calories a day. A nursing mother who does not eat enough nutritious foods will see her milk supply decrease.

Dairy Products

The amount of calcium that the woman takes in does not effect the calcium in her breast milk, but breastfeeding does deplete the calcium in her bones. Once breastfeeding has ended, the mother's body makes up for the lost calcium without any long-term side effects. It is still essential that nursing mothers get enough calcium for their bodies. According to the Baby Center, a nursing mother should consume 3 cups of dairy products a day. An example of a serving of dairy products can be 1 cup of skim milk or yogurt. A serving of cheese is equal to 1-1/2 oz.

Fruits and Vegetables

Fruits and vegetables also provide vitamins and minerals not found in other food sources. The Baby Center recommends nursing mothers should consume 2 to 2.5 cups of fruit a day. A cup of fruit equals a small apple, or one large banana, peach or orange. One cup of 100 percent fruit juice is also considered a serving as well as 1/2 cup of dried fruit. Nursing mothers should also consume 2.5 to 3.5 cups of vegetables a day. A cup of vegetables equals one medium baked potato, 2 cups of lettuce and a cup of raw or cooked vegetable of the mother's choice.

Protein

Breastfeeding mothers should consume two to three servings of protein a day. A serving is equal to 3 to 4 oz. of meat, fish or poultry. Beans, tofu, milk, cheese and eggs also contain protein. A serving of protein also equal one egg, 1/4 cup of dry beans or tofu or 2 tbsp. of peanut butter or hummus. Breastfeeding mothers should take caution when eating certain types of fish because of mercury levels. The United States Department of Agriculture says that shark, swordfish, king mackerel and tilefish contain the highest levels of mercury and should be avoided.