Healthy eating does not end after a pregnancy. Lactating women must also follow a healthy eating plan to ensure they can produce enough milk to provide their growing newborn with the nutrients he needs to survive. While there are generally fewer dietary restrictions when nursing, a nutrient-rich diet is critical for both mom and baby's health.
Extra Calories
Pregnant women need around 300 extra calories per day, according to the University of Ohio. However, lactating women may need even more than this. The What to Expect website estimates that nursing mothers require an extra 500 calories every day than the average woman. However, the content of those calories counts. Developing babies need extra nutrients in order to grow, and mothers require proper nutrition to keep their bodies strong and functional with the demands of both growing and feeding a baby. In addition to taking a prenatal vitamin, pregnant and nursing women need to eat a variety of healthy nutrient-rich foods.
Fruits and Vegetables
Fruits and vegetables contain essential vitamins and minerals for pregnant and nursing women, making them high on the dietary priority list. Ohio State University recommends both pregnant women and those who are breastfeeding aim for about two cups of fruits and two and a half cups of vegetables daily. Fruits and vegetables, in addition to being high in fiber, contain folate, vitamins A and C and iron. What to Expect recommends that breastfeeding women concentrate on color; meaning that most of their choices should come from green or yellow fruits and veggies.
Dairy Products
Dairy products are high in protein, iron and calcium, all of which are important nutrients for both pregnant and nursing women. Choosing low-fat dairy products does not reduce the amount of vital nutrients they contain. MayoClinic.com estimates that a cup of skim milk contains almost a third of a pregnant woman's recommended calcium intake as well as over eight grams of protein. Low-fat yogurts, cheeses and cottage cheese are also healthy choices. What to Expect recommends that breastfeeding women aim for five calcium-rich food servings per day, such as dairy, while pregnant women need around four.
Whole Grains
Whole grains are another good source of both folate and iron, in addition to many other vitamins and minerals. Ohio State University recommends about six single-ounce servings of whole grains daily for pregnant and breastfeeding women. This is about the same as a slice of bread, a cup of dry cereal or a serving of rice or pasta. For a delicious and healthy snack, whole grains can be combined with foods from other groups. Try skim milk with wholegrain cereal, or spreading some peanut butter on a wholegrain English muffin.
Proteins
Proteins include not only meats, but meat substitutes, fish, beans and nuts. These foods are good sources of protein, but some also supply iron and some other nutrients like folic acid and calcium as well. According to Ohio State University, pregnant and lactating women should aim for about five and a half ounces of proteins distributed throughout the day. An ounce is approximately a tablespoon of peanut butter, an egg or a slice of lunchmeat.
