More and more parents choose breastfeeding their infants over bottle feeding. Not only does breastfeeding require less preparation, but it also is less expensive than formula feeding. Lactating mothers need to make sure they eat a balanced diet that includes plenty of nutrient-rich foods to meet both their needs and the needs of their infant.
Dairy Foods
When lactating, it is important that you receive adequate sources of calcium to support your bone health and the growth of your infant. A healthy diet should include three servings of dairy foods a day, with one serving equal to 1 cup of milk, 1 cup of yogurt, 1 1/2 oz. of natural cheese and 2 oz. of processed cheese.
Fruits
Nutrient-rich fruits will help you meet your vitamin A, vitamin C, folate, potassium and daily fiber needs. Include 2 cups of fruit a day while lactating. Maximize your nutrient intake by varying your choices and including more deeply colored fruits such as blueberries, strawberries, cantaloupe, oranges, apricots, pears and watermelon. Juice also counts as a serving of fruit, but it is better to eat the whole fruit for its fiber content.
Vegetables
Eating more vegetables also can help you meet your nutrient needs. Include 3 cups of vegetables a day on your diet while breastfeeding. Healthy choices include spinach, broccoli, carrots, sweet potatoes, green beans, leafy greens, peppers, onions, mushrooms, eggplant, squash, peas and corn. Most infants should be able to tolerate most of the foods you eat, even those that increase gas, such as cabbage and broccoli, according to the Children's Hospital of Boston.
Grains
Grains supply your body with energy. Choose more whole grains to increase your fiber, magnesium and selenium intake. Include seven to eight servings of grains a day while lactating. Healthy choices and serving sizes include one slice of bread, 1 cup of whole grain, ready-to-eat cereal, 1/2 cup of cooked cereal or grain, 1/2 cup of cooked whole wheat pasta or rice, five whole grain crackers and 3 cups of air-popped popcorn.
Meat and Beans
Meat and beans supply your body with iron, zinc and protein. Aim for 6 to 6 1/2 oz. of meat or beans a day. Vary your intake by including more beans and fish. In addition to being a good source of protein, beans also provide fiber and folate. Fatty fish, such as salmon and tuna, supply your body with the omega-3 fatty acids, which are important for infant brain development.
Fluids
Your fluid needs increase while lactating. You do not need to drink in excess but do need enough to quench your thirst, according to the Children's Hospital of Boston. Good fluid choices include milk, juice, soup and water. Limit your intake of caffeinated beverages. Too much caffeine in your diet can make your baby irritable and jittery.
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