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Your body needs fuel to make breastmilk, so eat your fill of a variety of foods. Breastfeeding isn’t an excuse to eat and drink everything you want, but it’s not a reason to avoid favorite foods either. When choosing foods, use the nutrition chart below as a guide.
REMEMBER: alcohol, cigarettes, and drugs also affect your breastmilk and your baby.
Bread, cereal, rice, and pasta (eat 6–7 servings a day)
Vegetables (eat 3–5 servings a day)
Fruit (eat 2–4 servings a day)
Milk, yogurt, and cheese (eat 2–3 servings a day)
Meat, poultry, fish, dry beans, eggs, and nuts (eat 5–7 servings a day)
Fats, oils, and sweets (use sparingly)
Drink 8 ounces of liquid, such as water or diluted juice, every time you feed the baby. Your body needs this fluid to make milk.
Be sure to eat breads, leafy vegetables, and fruits, as well as milk products, meats, and fish.
Snack on fruit or low-fat dairy products if you’re hungry between meals.
If your health care provider recommends it, keep taking prenatal vitamins.
Some foods are best eaten in limited quantities. Those high in saturated fats, such as butter and bacon, fall into this category.
Be aware that what enters your body passes into your breastmilk. Limit caffeine—which is not just in coffee but is also in cola, tea, and chocolate.
Don’t take medications of any type, unless your doctor says it’s okay. This includes aspirin.