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Lactation Diet Menu Foods

Breast feeding, or lactation, provides a newborn infant with specialized nutrition from birth. Because lactation requires additional energy provision from the mother, the Academy of Nutrition and Dietetics recommends an average of 500 extra calories per day above your normal nutritional needs. A healthy diet during lactation, incorporating each of the food groups, can support breast milk production and provide your newborn's nutritional needs for the first six months of life.

  1. Fluid Selections

    • Staying hydrated, by drinking at least eight to 12 cups of fluid per day, is important when you are breast-feeding. Water, milk, juice and flavored water are all good choices. Consume at least three servings per day of milk or another dairy source to make sure you are getting enough vitamin D and calcium. Drink coffee, tea and soda in moderation. If you do select these beverages, be sure to choose decaffeinated versions. If you are having trouble eating enough calories, select more nutrient-dense beverages such as milkshakes, fruit smoothies or a protein shake.

    Dietary Protein

    • With increased calorie needs, a regular protein source at each meal is also recommended. On average, you should eat 6 to 9 ounces daily of meat, poultry, dry beans, eggs or nut butter. Fish and shellfish are healthy options you can include in your diet in moderation. Mercury levels with these protein sources are a concern, however, so aim for no more than 12 ounces a week of lower mercury-containing fish like halibut, yellowfin tuna, salmon, shrimp or rainbow trout.

    Include Produce

    • Fruit and vegetables provide a variety of vitamins and minerals for you and your baby while breast-feeding. Try to eat at least 3 cups of vegetables per day. Good choices are dark leafy greens, carrots, tomatoes and squash. You should also consume 2 cups of fruit daily. Whole fruits provide fiber and natural sugar. Limit intake of juice, which can have a lot of added sugars and limited fiber. Bananas, apples, oranges, cantaloupe, blueberries, grapes and raspberries are just a few fruit choices to be included in your diet.

    Incorporate Starches

    • When you're lactating, starches are an important part of your diet to provide the nutrient-dense calories you need. The Academy of Nutrition and Dietetics recommends 8 ounces per day of starches with at least three servings being whole grains. Cereal, bread, pasta, rice or other grains should be added to your diet to meet this goal. Choosing a whole-grain cereal for breakfast is an easy way to add starches to your diet. Brown pasta and rice, quinoa, couscous and amaranth are other healthy choices grains that can be eaten as part of a meal or alone.

    Supplemental Vitamins

    • A prenatal multivitamin during lactation supports you and your baby with any vitamins and minerals you are not getting from your diet. Talk with your doctor before starting any herbs or other supplements, as some may be considered unsafe when breast-feeding.

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