1. Eat a Balanced Diet
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2. Focus on Protein Sources
Incorporate lean proteins such as poultry, fish, beans, eggs, nuts, and seeds into your meals. Limit seafood to 12 ounces per week and avoid high-mercury fish like shark and swordfish to ensure safety for you and your baby.
3. Emphasize Fruits and Vegetables
Fill half your plate with colorful fruits and vegetables at every meal. Whole fruits are preferable to juice; limit juice consumption to one cup daily and ensure it is 100% juice without added sugars.
4. Include Dairy or Alternatives
Aim for three servings of low-fat or fat-free dairy products daily for calcium and protein intake. If lactose intolerant, try lactose-free milk or fortified soy milk as alternatives.
5. Opt for Whole Grains
Choose whole-wheat bread, brown rice, and whole-grain pasta over refined grains to boost fiber intake and support digestion.
6. Use Healthy Oils Sparingly
Select oils like olive oil, canola oil, or soybean oil for cooking but use them in moderation to avoid excessive calorie intake.
7. Stay Hydrated
Your fluid needs increase while breastfeeding. Drink water and decaffeinated beverages regularly to stay hydrated but limit caffeine to one or two 8-ounce cups per day.
8. Avoid Empty Calories
Reduce consumption of foods high in added sugars and unhealthy fats such as soft drinks, desserts, fried foods, and fatty meats.
9. Use Supplements Wisely
While vitamin and mineral supplements can help fill gaps in your diet, they cannot replace a healthy eating plan. Always consult your doctor before starting any supplements.
10. Consult Nutrition Experts
If you have specific dietary needs or concerns about weight loss during breastfeeding, seek guidance from a registered dietitian nutritionist for a customized plan that aligns with your goals.
