Breastfeeding moms should eat a healthy diet to meet their unique nutritional needs. The food they eat contributes to their own health as well as to the health of their babies. Breastfeeding burns an additional 300 to 500 calories per day, so mothers need to increase their caloric intake to produce an adequate milk supply. The United States Department of Agriculture recommends that nursing mothers eat 7 oz. of grains (3 ½ oz. should be whole grains), 3 cups of vegetables, 2 cups of fruit, 3 cups of milk/dairy and 3 oz. of protein (meat/beans/eggs) per day.
Healthy Breakfasts
Breakfast for breastfeeding moms can be simple and healthy. For example, a breakfast of two scrambled eggs, two slices of whole-wheat toast, and ½ cup orange juice provides 2 oz. protein, 2 oz. whole grain and ½ cup of fruit. A breakfast of ½ cup oatmeal topped with ½ cup warmed apple slices and cinnamon and 1 cup fat-free milk provides 1 oz. whole grain, ½ cup fruit and 1 cup dairy. Two small, whole-grain waffles topped with ½ cup warm strawberries and ½ cup plain yogurt, with 1 cup of fat-free milk includes 1 oz. whole grain, ½ cup fruit and 1½ cups dairy.
Healthy Lunches
Lunches can also be easy and nutritious. A grilled chicken salad with 1 oz. chicken breast, 2 cups of romaine lettuce and oil and vinegar, served with 1 cup of berries provides 1 oz. protein, 2 cups vegetables and 1 cup fruit. A grilled cheese sandwich with 1 ½ oz. of low-fat cheddar cheese on two slices of whole-wheat bread, served with 1 cup of tomato soup and ½ cup grapes provides 1 cup dairy, 2 oz. whole grains, 1 cup vegetables and ½ cup fruit. A loaded baked potato topped with ½ cup steamed broccoli, 1 ½ oz. low-fat cheese and 1 tbsp. fat-free sour cream, with one apple provides 1 ½ cups vegetables, 1 cup dairy and 1 cup fruit.
Healthy Dinners
Nutritious dinners for nursing moms don't have to be difficult to prepare. A healthy dinner idea is chili with ¼ cup kidney beans, 1 oz. lean ground beef and 1 cup of diced tomatoes. Serve the chili with 10 whole-grain crackers, 1 ½ oz. low-fat cheese, 1 cup applesauce and 1 cup fat-free milk. This provides 2 oz. protein, 1 cup vegetables, 2 oz. whole grain, 2 cups dairy and 1 cup fruit. Another dinner idea is chicken and vegetable stir-fry made with 2 oz. chicken breast, 1 cup stir-fry vegetables and ½ cup brown rice. This can be served with ½ cup warmed apples sprinkled with cinnamon and ½ cup low-fat ice cream. This meal consists of 2 oz. protein, 1 cup vegetables, 1 oz. whole grain, ½ cup fruit and ½ cup dairy. Another meal is slow-cooker chicken with 2 oz. chicken breast, ½ cup tomato sauce and ¼ cup Spanish olives, served with ½ cup brown rice, ½ cup green beans and 1 cup applesauce. This provides 2 oz. protein, 1 cup vegetables, 1 oz. whole grain and 1 cup fruit.
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