Just as when you were pregnant, your nutrition during lactation has an important impact on the health of your baby. Your body will be working overtime during lactation, requiring you to eat more than you ate while you were pregnant. You should consume approximately 2,400 to 2,700 calories and include the following in your diet:

• Twelve servings of starches and grains (carbohydrates)
• Four servings of fruits
• Four servings of vegetables
• Seven ounces of protein
• Four to five of servings of dairy
• Five servings of fats

Protein supplies the building blocks (amino acids) necessary for your baby's growth and the repair of cells. Deficiencies can cause slow development and weaken muscles. Fats provide fuel for brain growth and development, help to protect your baby's body organs and nerves, and aid in the absorption of vitamins and minerals. They also provide insulation against temperature changes and delay the time it takes for the stomach to empty (giving your newborn a sensation of being full). Although it's important for adults to limit their fat intake, babies and young children should not be on fat-restricted diets. Carbohydrates supply the rest of your baby's energy. When insufficient, the body must use fats and protein as energy sources.

Eating a variety of foods from each of the food groups will give you enough calories as well as all the right nutrients to make enough milk and keep you and your baby healthy. For example, your diet should include the following nutrients, which are essential for the baby's development:

• Vitamin A — found in eggs, cheese, fortified milk, and orange-colored produce like carrots, squash and pumpkin — is needed for healthy eyes and to help keep the skin and the linings of your baby's respiratory, urinary and intestinal tracts healthy.
• Vitamin B12 — found in meat, fish, poultry, eggs, milk, soy products, and cereals — is important for nerve development and making red blood cells. Mothers who do not eat animal products need to take a vitamin B12 supplement while nursing.
• Vitamin C — abundant in citrus fruits, green vegetables such as broccoli and green peppers, and fortified cereals — helps to build your child's bones, teeth and gums, blood vessels and other tissues.
• Vitamin D — found in fortified milk, eggs, and fish, and naturally created in your body by sunshine exposure — is also necessary for strong bones and teeth, and helps your baby's body better absorb calcium. However, breast milk has low levels of vitamin D, and babies who are exclusively breast-fed should take a supplement starting at 2 months of age. Ask your baby's doctor about this important recommendation.
• Calcium — found in yogurt, milk and other dairy products, green leafy vegetables, and fortified soy milk and juice — is important for your child's muscle and nerve functioning, strong bones and teeth; it also aids in blood clotting.
• Copper — plentiful in oysters and other shellfish, nuts, cherries and legumes — builds blood cells and helps to form connective tissue.
• Sodium is necessary for your baby's fluid balance and nervous system function. It's found in salt, processed foods and other seasonings, but you should limit consumption of these foods to prevent high blood pressure.
• Zinc — found in grains, wheat germ, lentils, tofu, nuts, flaxseed and beans — is another important nutrient for the development of a healthy immune system.

Fluids are very important. You need to drink extra water, but it is important not to overdo things. If the average 6-month-old takes in around a quart of breast milk a day and 90 percent of that is water, then it's reasonable for the mother to consume at least four 8-ounce glasses a day more than she would usually drink. Get in the habit of drinking some water when you nurse. Drink enough to quench your thirst plus a bit more, since thirst is not a completely reliable indicator of fluid needs. When traveling, carry a water bottle in your diaper bag and sip throughout the day. If you find that you are constipated, fatigued, or have trouble concentrating, then you may need more fluids. Water is the beverage of choice, not juice. Fruit juices are high in calories and low in nutritional value.