Gerber > Breastfeeding Help > Nutrition for Mom

You provide your baby with the best nutrition each day by breastfeeding her. A lot of the nutrition baby receives from breast milk comes from your body's stored nutrients. So don't forget—your nutrition is important too! Enjoy a wide range of foods and don't forget your family's cultural favorites! Even during nursing, your baby is becoming familiar with and learning to like the flavors of the foods you eat.

	Variety. Try to consume a variety of healthful foods each day, along with plenty of water (8-12 cups daily). Meals rich in calories, carbohydrates, protein, fats, vitamins and minerals will help with your energy level and overall health.

	Complex carbohydrates. A good portion of your meals should come from complex carbohydrates, such as whole-grain pasta, breads, cereals and rice. Complex carbohydrates provide vitamins, minerals and fiber. Try to eat several servings at each meal.

	Protein. Make sure to have several servings of protein foods daily, like lean meat, fish, poultry, dried beans or eggs. Other good sources of protein include milk, yogurt, tofu and peanut butter.* Protein foods are rich sources of minerals, like iron and zinc, along with some vitamins.

	Fats. Several added servings of fats are also important for a healthy eating plan. Healthier fats include canola oil, olive oil, other vegetable oils, tub margarine (try to find the trans-fat free) and nut butters (peanut, almond and soy). *

	Fruits & Vegetables. Don't forget to eat a combined total of 5 or more fruit and vegetable servings every day. Fruits and vegetables are excellent sources of many vitamins, some minerals and special substances (phytonutrients) that may be related to health. Your baby needs 5 a day, too! Read more >

	Dairy. Aim for at least 3 servings of dairy foods daily to get adequate amounts of calcium, vitamin D and other bone nutrients. Dairy foods include milk, yogurt and cheeses. If you don't like "regular" milk or yogurt, try soy or rice milk and soy yogurt. Soy and rice milk and yogurt have added calcium and many have added vitamin D, too.

	Special Diets. If you follow an alternative diet (low calorie, vegetarian or vegan), your healthcare provider will know if you would benefit from vitamin and mineral supplements.

* Nursing mothers with a family history of food allergies should talk to their doctor before eating nuts or nut butters.

Complex Carbohydrates:
1 slice whole grain bread, 1 cup cooked whole grain pasta, 1/3 cup cooked brown or wild rice, 1/2 cup starchy vegetables, 1 cup ready-to-eat whole grain cereal

Protein Foods:
1-ounce lean poultry, fish, red meat, or 2 1/2-oz. meat alternative (soy), 1/3 cup nuts, 1 egg, 1/2 cup cooked dried beans, 2 tablespoons peanut butter

Fruits & Vegetables:
1 medium piece of fruit, 1/2 cup canned fruit, 3/4-1 cup of berries or melon, 1 cup raw vegetables, 1/2 cup cooked vegetables

Dairy Foods:
1 cup milk (or soy & rice), 1 cup yogurt, 1 1/2-oz. of cheese

Fats:
1 teaspoon of oil, tub margarine or butter, 2 teaspoons of regular salad dressing

Slow weight loss is healthy after the birth of your baby and will not affect your milk supply.

Regular exercise 3 to 4 days per week can help you get back to your pre-pregnancy weight. In fact, 20 to 30 minutes of aerobic exercise daily could give you a needed energy boost!

Try walking briskly 10 minutes in the evening while dad or other family members are changing baby's diaper, bathing baby or playing and cuddling with baby.

Nursing moms burn about 500 extra calories a day just from their milk production! This will help you return to your pre-pregnancy weight.

Research shows that lifelong eating habits and tastes are learned early. Gerber's Start Healthy guide has tips for teaching your baby healthy eating and activity habits that will last a lifetime.
Read more >