Diet for the Breastfeeding Mother
While you are lactating, it is very important to eat a nutritious
diet to maintain your health and your baby's health. Approximately
500 additional calories per day are required during lactation. That
is more than when you were pregnant! The diet should include a variety
of foods from all food groups. Avoid excess fat, cholesterol, sugar
and salt. Healthy snacks are important throughout the day to provide
you with the needed energy for milk production. Continue your prenatal
vitamins while you are nursing.
|
Food Group
|
Servings
per day
|
Nurtrients Supplied
|
|
Milk & Milk Products
|
|
1 serving =
|
1 c. milk
1 c. yogurt
1 ½ c. ice cream
1 ½ oz. Cheese
1 c. tofu
|
|
5
|
Calcium, Protein, Phosphorus, Vitamin D, Riboflavin
|
|
Protein Foods
|
|
1 serving =
|
3 oz. meat, fish, poultry
2 eggs
1 c. beans, lentils
1 c. tofu
¼ c. peanut butter
½ c. nuts
|
|
4
|
Protein, Iron, Vitamin B6, Vitamin B12,
Niacin, Folate
|
|
Fruits
|
|
1 serving =
|
½ - ¾ c.
Citrus fruits
Mango
Strawberries
Melons
Papaya
|
|
2-4
|
Vitamins A, C
|
|
Vegetables
|
|
1 serving =
|
½ c. - ¾ c.
Green, leafy vegetables
Yellow vegetables
Peppers
Potatoes
|
|
3-5
|
Vitamins A, C, E, K,
Riboflavin, Folate
|
|
Breads & Cereals
|
|
1 serving =
|
1 slice whole grain bread
1 small tortilla
½ bagel
½ c. dry or cooked cereal
½ cup rice, pasta, noodles
1 muffin, roll
1 Tbs. wheat germ
|
|
6-11
|
Fiber, Vitamin B complex,
Iron, Folate
|
|
|
