EAT WELL
A FOOD GUIDE FOR BREASTFEEDING MOTHERS

Congratulations! You have a new baby and you're breastfeeding. Your baby is getting everything he/she needs to grow and be healthy from you. Breast milk meets your baby's needs the best.

You do have to eat a perfect diet to make milk that is perfect for your baby. However, it's important that you take care of yourself, get enough rest and eat right so that you will feel better and be healthier.

RECOMMENDATIONS

1. A nutritious diet includes a variety of foods. This guide will help you plan a nutritious diet.
2. Drink fluids like milk, juice, soup or water when you are thirsty. A good way to remember to drink enough is to have a glass of milk, juice or water each time you breastfeed your baby.
3. It is best not to diet while you are breastfeeding, but you can limit foods that are high in sugar and fat.
4. Calcium is a very important mineral for breastfeeding women. Milk is one of the best sources of calcium. If you don't like milk, use it when cooking or add dry milk powder to soups, sauces, puddings, custards, pancake batter, eggs and cereals. Add cheese, another food source of calcium, to eggs, rice dishes, and macaroni. Other food sources of calcium are greens, dried beans, broccoli, almonds, sardines and salmon.

DAILY FOOD GUIDE

FOOD GROUPS

Protein Foods

These foods are sources of B vitamins, iron, phosphorus, zinc and magnesium.

Animal Protein:
1 serving is:

cooked (boneless) poultry, fish, beef, pork-2oz

tuna fish-1/2 cup

ground meat-1/2 cup

eggs-2

Vegetable protein:
1 serving is:

canned beans (garbanzo, kidney, lima, pork and beans)-1cup

dried beans or peas-1cup cooked

tofu (soybean curd)-1cup

nuts-1/2 cup

peanut butter-4 Tbsp.

Milk and Milk Products

These foods are sources of protein, calcium, vitamin D, riboflavin and phosphorus.

1 serving is:

milk (whole, low fat, non-fat)-1 cup

cheese-1 1/2 oz.

cottage cheese-2cups

ice cream-1 3/4 cup

ice milk-1 1/2 cup

pudding, custard-1 cup

yogurt (plain or fruit-flavored)-1 cup

Grain Products

These foods are sources of B vitamins, iron, phosphorus and zinc.

1 serving is:

rice, cooked-1/2 cup

cereal, cooked-1/2 cup, ready-to-eat-3/4 cup

bread (white, whole wheat, rye)-1 slice

tortilla, corn-2, flour-1

pancake, waffle-1

bagel, muffin, biscuit-1

pasta, cooked-1/2 cup

crackers-4-6

Vegetables and Fruits 1. Vitamin C rich fruits and vegetables
1 serving is:

orange or grapefruit juice-3/4 cup

tomato juice-1 1/2 cups

Vitamin C-3/4 cups

raw fruits and vegetables:

  orange-1

  grapefruit-1/2

  strawberries-3/4 cup

  cantaloupe-1/2

  peppers-1/2 medium

  chili peppers-3/4 cup

  cabbage family-1 1/2 cups

  tomatoes-2 medium

2. Dark green and dark orange vegetables are sources of folacin and vitamins A, B6, and E, and minerals.

1 serving is: 1 cup raw or 3/4 cup cooked:

asparagus

scallions

spinach

broccoli

greens

lettuce (dark, leafy)

carrots-1/2 cup

sweet potatoes

cabbage

winter squash

3. Other vegetables and fruits contribute varying amounts of B vitamins Vitamin E, magnesium, phosphorus, zinc, and fiber

1 serving is 1/2 cup fresh, frozen, or canned.

SAMPLE MEAL PATTERN

BREASTFEEDING IS BABY'S BEST START

Fussy Baby?

Almost all babies go through fussy periods. Some fussiness is normal, especially within the first few weeks of life. However, if you are concerned about your baby's fussiness talk with your health care professional.

Avoid or Limit

• Caffeine-coffee, tea, cola, etc.
• Alcohol-beer, wine, wine coolers, whiskey, etc.
• Cigarettes
• Laxatives-try eating high fiber foods, drinking more fluids and getting more exercise.
• Medicine-prescription and over the counter
  
  These pass through you milk to your baby. They may be harmful and cause your baby to be fussy. Ask your doctor before taking any medicine.

For more information, contact the:
Illinois Department of Public Health, Office of Community Health, Division of Health Assessment and Screening, 535 W. Jefferson St., Springfield, IL 62761
217-782-2166
TDD 800-547-0466
FAX 217-782-3987