The best rule of thumb for foods to eat while breastfeeding is to stick to the same diet you were instructed to use during your pregnancy. Choosing fresh fruits and vegetables, whole grains, meats and fish are all good choices. Remember that your body uses up its nutrients to produce milk for your baby first. If you don’t get all the nutrients you need your own body will be affected, not necessarily the quality of your breastmilk.
Also make sure you drink enough to produce clear, pale yellow urine. Water, fruit juices and milk are all good choices. Try to limit your daily intake of caffeine to one or two 8 ounce servings a day. (I know that will be hard!)
Calcium is also an important nutrient your body needs when breastfeeding. Milk is a good source of calcium, as is cheese, yogurt and cottage cheese. If you are not a milk drinker you may want to take a calcium supplement every day.
While you may tend to lose pregnancy weight quicker when you are nursing, it is never a good idea to go on a fad diet during this time. You may want to talk with your health care provider if you have weight loss concerns.