Nutrition for Breast-Feeding

Did you know that breast-feeding requires women to consume an additional 500 calories every day? Surprisingly, that's 200 more than she needs while pregnant. The truth of the matter is that breast-feeding is extremely taxing on a woman, both physically and in terms of nutrition. For that reason, breast-feeding mothers should make a concerted effort to eat enough calories daily. "The types of calories you eat is also important," says Dr. Serena Chen, director of the Institute for Reproductive Medicine and Science at Saint Barnabas in New Jersey. "Junk food can provide calories, but a healthy diet is a much better option."

Breast-feeding mothers should stay well hydrated throughout the day. "Staying hydrated with water is best," notes Chen. "Avoid sodas and sugary drinks, including fruit juice."

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Don't let the word "carbohydrate" scare you off. Chen says they're great for breast-feeding and overall health. Complex carbohydrates include barley, oats, wheat germ, brown rice and buckwheat.

You should have at least three servings of green or leafy vegetables every day while breast-feeding. These include kale, spinach, broccoli, green beans and romaine lettuce.

Skip on junk food fats and opt for heart-healthy fats. For example, salmon is an excellent source of omega-3 fatty acids. Avocados and olive oil are other healthy fats. You can also take a fish oil supplement.

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Protein is vital to your body whether you're pregnant, breast-feeding or none of the above. Aim for three servings of lean protein every day. Examples of foods high in protein include fish, chicken, peanut butter and egg whites.

You don't have to nix caffeine from your diet entirely, but you should reduce it while breast-feeding, Chen advises. "We usually recommend no more than 50 milligrams a day of caffeine," she said. That equates to a 6-ounce cup of coffee or two cups of tea.

Breast-feeding moms should eat at least one serving of an iron-rich food per day. Examples include egg yolks, turkey, red meat, beans and artichokes. Alternatively, you can take an iron supplement. Speak to your doctor or pediatrician about specific amounts.

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It's important to steer clear of alcohol while breast-feeding. The alcohol can easily pass on to your baby through the milk. A good rule of thumb: "If you would not feed something directly to your child, then think twice before eating or drinking it while you are breast-feeding," says Chen.

You should consume more calcium while breast-feeding than you did even while pregnant. Aim for at least four servings of calcium a day. Dairy products—including milk, yogurt and cheese—are all excellent choices.