- Eat 3 meals a day.
- Try to eat foods from all the different food groups.
- Vitamin and mineral supplements are not a substitute for healthy eating.
- Know about food portions so that you eat the right amount.
Eat at least 4 servings of milk foods each day. Here are ideas for 1 serving of milk food:
- A cup of milk
- 1 cup of yogurt
- 4 small cubes of cheese or 2 slices of cheese
Eat at least 3 servings of protein-rich foods each day. Here are ideas for 1 serving of protein:
- 1 to 2 ounces of meat, chicken, or fish
- 1/4 cup cooked dried beans
- 1 egg
- 1 tablespoon of peanut butter
Eat 2 to 4 servings of fruits each day. Here are ideas for 1 serving of fruit:
- 1/2 cup fruit juice
- 1/2 cup cut up fruit, such as watermelon or cantaloupe
- 1/4 cup dried fruit
Eat at least 3 to 5 servings of vegetables each day. Here are ideas for 1 serving of vegetables:
- 1/2 cup cut up vegetables
- 1 cup salad greens
- 1/2 cup vegetable juice
Eat about 6 servings of grains like bread, cereal, rice, and pasta. Here are ideas for 1 serving of grain:
- 1/2 cup cooked pasta
- 1/2 cup cooked rice
- 1 cup cereal
- 1 slice bread
Eat 1 serving of oil each day. Here are ideas for 1 serving of oil:
- 1 teaspoon oil
- 1 tablespoon low-fat mayo
- 2 tablespoons light salad dressing
Drink plenty of fluids.
- Stay hydrated when you are nursing.
- Drink enough to satisfy your thirst. Try to drink 8 cups of fluid each day.
- Choose healthy fluids such as water, milk, juice, or soup.
DO NOT worry about your food bothering your baby.
- You can safely eat any foods you like. Some foods may flavor your breast milk, but babies are usually not bothered by this.
- If your baby is fussy after you eat a certain food or spice, avoid that food for a while. Try it again later to see if it is a problem.