Breastfeeding diet

Many women begin making changes to their diets while they're pregnant. You may have started taking a prenatal vitamin, eating more nutritious foods, adding healthy snacks between meals, and cutting the amount of coffee you drink each day. If you've already done these things, then you most likely don't have to make many adjustments to your diet as you transition from pregnancy to breastfeeding.

Protein

• builds and sustains all the parts of the body, including the muscles, brain, bones, heart, lungs, enzymes, hormones and antibodies. Eat protein a few times a day. Meats, dairy products, nuts, seeds, vegetables, and grains contain protein.

Vitamin A

• is necessary for healthy growth and development, especially of the eyes and skin. Vitamin A is found in red, orange, and yellow fruits and vegetables, dark leafy green vegetables, liver and dairy products.

Iron

• helps your body make new red blood cells so you can keep your energy level up. Get enough iron in your diet by eating meat, fish, liver, beans, leafy green vegetables, nuts, eggs, and whole grains.

Vitamin C

• is essential for healthy bones, teeth, ligaments, and blood vessels. It also helps the body absorb iron and prevent infection. Vitamin C is found in citrus fruits and juices (orange, grapefruit, lemon, lime), strawberries, tomatoes, mangoes, and dark green vegetables.

Folate

• (folic acid) is a B vitamin that helps prevent birth defects and is needed for the proper health and development of your baby. Foods high in folate include citrus fruits and juices, fortified whole grain breads and cereals, dark leafy green vegetables, and dried beans.

Zinc

• works with protein and is needed for healthy growth and development, wound healing, immune function, and many other things. Zinc can be found in meat, dairy products, vegetables and beans.

Calcium

• is important for healthy bones and teeth. You need to get enough calcium while you,re breastfeeding to replace what is taken from your body and given to your baby. Dairy products, orange juice, and leafy green vegetables are good sources of calcium.

Vitamin D

• helps your body absorb the calcium and phosphorus from your diet, and it's also very important for the healthy growth of your baby's bones and teeth. You can get vitamin D from the sun, fish, eggs, and foods fortified with vitamin D such as cereals, orange juice, milk, and yogurt.

Docosahexaenoic Acid

• (DHA) is a fatty acid that supports the development of your baby's brain and eyes. DHA is found in fish, eggs, red meat, and liver.

Make photos with your cute baby, upload to the App. Write briefly about your breastfeeding diet.