Eat three 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 milk foods, at least 4 servings each day. Here are ideas for one serving of milk food:
- A cup of milk
- One cup of yogurt
- 4 small cubes of cheese or 2 slices of cheese
Eat protein-rich foods, at least 3 servings each day. Here are ideas for one serving of protein:
- 1 - 2 ounces of meat, chicken, or fish
- ¼ cup cooked dried beans
- 1 egg
- 1 tablespoon of peanut butter
Eat plenty of fruits, 2 - 4 servings each day. Here are ideas for one serving of fruit:
- ½ cup fruit juice
- 1/2 cup cut up fruit, such as watermelon or cantaloupe
- ¼ cup dried fruit
Eat plenty of vegetables, at least 3 - 5 servings each day. Here are ideas for one serving of vegetables:
- 1/2 cup cut up vegetables
- 1 cup of salad greens
- ½ cup vegetable juice
Eat grains like bread, cereal, rice, and pasta, eat about 6 servings. Here are ideas for one serving of grain:
- ½ cup cooked pasta
- ½ cup cooked rice
- 1 cup cereal
- 1 slice of bread
Eat one serving of oil each day.
- 1 teaspoon oil
- 1 tablespoon of low fat mayo
- 2 tablespoons of 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.
Don’t worry about your food bothering your baby.
- You can safely eat any foods you like. Some foods may flavor the 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.
- Some highly allergenic foods (such as strawberries and peanuts) may be passed into breast milk. This may increase the risk of a later food allergy in the baby. If you are concerned, discuss food allergies with your health care provider.