Eating Right

Although breast milk will provide babies with all the right nutrients despite moms' eating habits, according to the Baby center Medical Advisory Board. Moms can be deprived of their energy if they are not eating right and getting the calories they need.
In the past experts recommended breastfeeding moms to intake an extra 500 calories, but recent studies showed they don't need it. Experts still recommend for nursing moms to get enough vitamins and nutrients to keep their energy level. It is important for them to continue on the prenatal pills while breastfeeding and up to three months after having completely stopped.
Nursing moms should limit the amount of junk and spice foods, peanuts, beans, caffeine, etc. These foods can cause colic to babies. Nursing moms should eat more whole grains, cereals, fruits, vegetables and oily fish, which contains Omega 3 and is good for brain and muscle development. Foods high in proteins, fiber and iron are ideal, according to experts.
Experts advise to limit the portions of oily fish to two times a week, because a pollutant was found in oily fish such as, salmon, fresh tuna (not canned) .
Experts suggest to avoid the consumption of shark, swordfish, king mackerel, white snapper, tuna steak (fresh or frozen), orange roughy, Spanish mackerel, and Marlin, because they contain high levels of mercury. Also, albacore tuna should be limited to one can a week, because it is also high in mercury.
Although nursing moms should watch their diet, experts do believe that limited choices during the first weeks can limit milk supply.
Nursing moms should also drink a lot of liquids such as, natural juices, milk, and water to satisfy thirst (not too much because experts believe that too much water can dilute breast milk.)
Alcohol beverage should be avoid, because it can irritate or harm babies. Also it can decrease your milk production.