Nursing mothers are responsible for keeping their infants healthy by keeping themselves healthy. You might wonder what foods not to eat while breastfeeding and what's makes a healthy diet for breastfeeding mothers anyway. The following are lists of food that breastfeeding moms need to consume more or less of.

More Fluids
Water, natural fruit juice, and low-fat milk are some of the choices that should form part of a healthy diet for breastfeeding mothers.

At least 8 cups of fluid or water intake is required per day but moms should drink to satisfy their thirst. Drinking more than the daily requirement is recommended although doing so does not guarantee an increase in the milk supply; however, this ensures proper hydration.

Calories
Breastfeeding can be treated as a free pass to women who dread counting their calorie intake. Why? Because lactating moms are encouraged to consume calorie-rich foods like whole grains, lean protein sources, fruits, low-fat dairy products, and vegetables. This is a rare time for women to eat as much food as they want because it is healthy for them and for their baby. A lactating mom's daily caloric intake should be between 1500 to 2500 calories daily, which is around 500 more calories than she would normally consume.

Protein

Protein is an important part of a lactating mom's breastfeeding diet because it is an essential component in building the tissues and muscles of a newborn.

A daily serving of six ounces of protein from lean meat or meat alternatives is recommended for most women but an additional 25 grams (around 1 ounce) of protein is needed to complete the diet of nursing mothers.

Nursing moms who are vegetarians or vegans may need to take vitamin D, vitamin B12, calcium, and iron supplements to guarantee that their breast milk contain adequate amounts of these crucial vitamins and minerals.

DHA
DHA is an omega-3 fatty acid.

These "good" fats help control inflammation in the various parts of the body. It is also essential in the development of a newborn's nervous system. Breast milk naturally contains DHA but it is also found in other food sources like soy products, walnuts, and cold-water fish.

When speaking of fish and breastfeeding, salmon is one of the best options because of its low mercury content. To increase the level of DHA in their breast milk, breastfeeding women should incorporate salmon in their diet.

Less Caffeine
While caffeine is not disallowed in most breastfeeding mothers' diets, the intake of caffeine -rich food and beverages should be limited.

Depending on the infant's tolerance, a new mom can drink 1-2 cups of caffeinated drinks per day. Mothers of infants who are prone to irritability and edginess might want to take less because the caffeine might be adversely affecting the babies.

Alcohol
A small amount amount of alcoholic drinks, like wine, is allowed but since alcohol passes to the breast milk directly, it might be best for a lactating mom to avoid drinking alcoholic beverages before her child is weaned.

There is no strict guideline about what foods not to eat while breastfeeding. Some sources indicate that foods like chili, spices, citrus fruits, and gassy foods should be avoided. However, it all depends on the infant's reaction. Mothers should discontinue consuming foods that produce negative effects on their babies like restlessness and irritability.

Infants depend on their mothers for sustenance. Therefore, it is a mother's duty to have a nutritious diet to ensure that she and her baby will be healthy and well.

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