What is a good menu for lactating women?

A good menu for lactating women can be comprised of the following:

1. Breakfast:

- Whole grain cereal with milk or yogurt and fruit

- Oatmeal with nuts, seeds, and berries

- Scrambled eggs with whole grain toast

- Smoothie with fruit, yogurt, and peanut butter

2. Lunch:

- Salad with grilled chicken or fish, whole grain bread or pita, and vegetables

- A lentil or quinoa salad

- Tuna salad with whole grain crackers

- Veggie burger with a whole grain bun and vegetables

3. Dinner:

- Salmon with roasted vegetables and brown rice

- Grilled pork tenderloin with mashed potatoes and green beans

- Chicken breast in a flavorful sauce with whole grain pasta and vegetables

- Vegetarian chili with whole wheat bread or cornbread

4. Snacks:

- Nuts, seeds, and trail mix

- Fresh fruits and vegetables

- Whole grain crackers with cheese

- Yogurt with fruit or granola

- Hard boiled eggs

- Protein bars made from whole food ingredients

5. Drinks:

- Water is the best choice for hydrating mothers

- Milk

- Natural fruit juices (in moderation)

- Herbal teas (like peppermint, ginger, or fennel)

- Decaffeinated coffee (in moderation)