What do I need to eat while breastfeeding?

You will succeed in producing enough milk for your baby even if your diet is less than perfect. Research has shown negative results to breast milk only in severely malnourished mothers. While you will have enough milk even if you don’t eat nutritiously, keeping a healthy diet will benefit you. Eating a nutritious well balanced menu will give you the strength and energy to keep up with motherhood. A balanced menu should consist of whole grains, fresh produce, and protein foods such as beans, meat, fish, nuts and dairy products.

When shopping for produce choose a rainbow of fruits and vegetables. Each color represents different vitamins and minerals, eating the entire rainbow will insure that you are getting all the nutrients you need.

If you keep a vegan diet or are anemic than nutritional supplements may be needed. B12 is usually lacking in a vegan diet. Vitamin B12 can be found in seaweed, but if you do not regularly eat this it is recommended that you take a B12 supplement. Additionally, your doctor would usually recommend an iron supplement if you are anemic.