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You've probably heard all sorts of diet "rules" to follow while breastfeeding, but does following a good diet really need to be that hard?

"A breastfeeding mother should try to eat a balanced diet, but neither needs to eat any special foods nor avoid certain foods," writes Jack Newman, M.D., and Teresa Pitman, authors of The Ultimate Breastfeeding Book of Answers. "A breastfeeding mother does not need to drink milk in order to make milk. A breastfeeding mother does not need to avoid spicy foods, garlic, cabbage, or alcohol. A breastfeeding mother should eat a normal healthful diet. Although there are situations when something the mother eats may affect the baby, this is unusual. Most commonly, 'colic,' 'gassiness,' and crying can be improved by changing breastfeeding...

You've probably heard all sorts of diet "rules" to follow while breastfeeding, but does following a good diet really need to be that hard?

"A breastfeeding mother should try to eat a balanced diet, but neither needs to eat any special foods nor avoid certain foods," writes Jack Newman, M.D., and Teresa Pitman, authors of The Ultimate Breastfeeding Book of Answers. "A breastfeeding mother does not need to drink milk in order to make milk. A breastfeeding mother does not need to avoid spicy foods, garlic, cabbage, or alcohol. A breastfeeding mother should eat a normal healthful diet. Although there are situations when something the mother eats may affect the baby, this is unusual. Most commonly, 'colic,' 'gassiness,' and crying can be improved by changing breastfeeding techniques, rather than changing the mother's diet."

Most moms don't need to exclude any healthy foods from their diet.
It's also not necessary to add any special foods to your regular diet while breastfeeding if you are already eating well. Most babies do not react to foods in their mom's diet, and they actually seem to enjoy the varied tastes in breast milk. Some experts believe this early exposure to a variety of tastes makes introduction of solids easier for breastfed babies.

Eat at least 1,800 calories each day.
If you are like most moms, you have some weight to lose after give birth to your baby. Gradual weight loss of around a pound a week is considered safe while breastfeeding. Avoid quick weight loss diets.

The typical nursing mom consumes between 2,200 and 2,400 calories a day, and even with this more-generous-than-normal diet will gradually lose the "baby weight." (Most experts recommend nursing moms add 500 extra calories each day to their diet, but this amount really depends on a mother's activity level and may be too high for more sedentary moms.)

Choose from a variety of healthy foods.
Selecting nutrient-dense foods from each of the food groups, including grains, fruits, veggies, protein-rich foods, and calcium-rich foods will ensure that you are taking in the nutrients your body needs.

Have foods on hand that are healthy and don't require a lot of preparation, such as whole-grain crackers, peanut butter, cut-up veggies and dip, fruit, hummus and whole-grain pita bread, yogurt, boiled eggs, whole-grain cereal, nuts, and dried fruits. This way you can be sure to eat well, even on your busiest days.

Drink until you're not thirsty.
You will probably be more thirsty than normal, so just follow your body's cues rather than any preset rules (for example, eight glasses a day). Have a drink nearby when you sit down to nurse, as this is a time many moms find themselves becoming quite thirsty. Forcing fluids can actually decrease your milk supply. You will know you have had enough to drink when your urine is pale in color.

Healthy nursing moms who are eating an adequate, varied diet do not need supplements.
It's fine to finish up those prenatal vitamins, but unless you're concerned with the quality of your diet or lack of sunlight (30 minutes a week is sufficient to get the vitamin D your body requires), don't bother spending money on unneeded supplements.

If you have cut an entire food group, such as dairy, out of your diet, it's important to seek the help of a skilled professional to be sure you are taking in the nutrients you need.

If you have a strong family history of allergies, it's wise to avoid potential dietary allergens.
Though it is rare for babies to be affected by what their mom's eat, some babies do develop allergy symptoms to something in their mom's diet. The major offender is cow's milk and other milk products, though some babies are also affected by peanuts, wheat, soy, eggs, corn, and citrus fruits.

Sometimes your little one can be bothered by a new food you ate or a food that you ate in larger-than-normal quantities. If you believe a food is affecting your baby, keep a food log as you are eliminating foods, one or two at a time, from your diet to see how your baby responds. Avoid the food for two to three weeks for a good test of how it affects your baby. (In some cases you will see positive results in much less time.)

You can still nurse when you have a less-than-perfect diet.
We all know that eating a healthy diet is best for us, but many studies from as far back as the 1940s show us that even moderate malnutrition does not affect the milk supply. Obviously a poor diet does impact a mother's health, but her breastfed baby does not suffer from a reduced quantity of breast milk or reduced quality.

Safety Note

• If you are a vegan and avoid all animal products, including meat, fish, dairy products, and eggs, take a B12 supplement each day. (B vitamins are water soluble and pass freely into your milk. Taking this supplement will increase the level of this vitamin in your milk.) Also, make sure that you eat a variety of foods, take in enough calories, and eat alternate sources of calcium, or take a daily calcium supplement.
• If you decide to take one or more supplements, avoid taking higher-than-normal levels, particularly the fat-soluble vitamins -- A, D, and E -- unless you have a deficiency. High levels of these vitamins could be dangerous to your baby.
• Do not go on a crash diet and try to lose weight quickly while breastfeeding. Environmental toxins and contaminants are stored in fat and can be more rapidly released into the milk when you severely restrict calories. Some women also report a decrease in milk supply when there is a dramatic dip in calories. Make dietary changes gradually. If you are concerned about your supply as you tweak your diet, watch your baby's output and weight gain to be sure it stays in the normal range.
• If you drink alcohol, limit yourself to one drink or less a day.
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