You and Your Baby - Are What You Eat

It's important to eat right as your baby is growing inside of you. It's also vital that you continue to do so while breast-feeding. Just as during pregnancy, through breast-feeding you'll also be the sole source afterwards for the nutrients your baby needs to grow and thrive.

As you approach the due date, you're most likely filled with eager anticipation. And even though it may be more than another month before your Baby makes her appearance, if you're planning to breast-feed, it's not too early to think about "nursing-mom nutrition." Here are eight simple guidelines to remember when preparing meals during your ninth month and afterwards:

1. Focus on fruits and veggies. Eat at least five servings of fresh, frozen or canned fruits and vegetables each day. Try to get in two servings at every meal.

2. Go for the grains. Again, two servings at every meal is best. Eat a high-fibre cereal for breakfast, whole-grain bread for your lunchtime sandwich and rice or pasta and a roll at dinner.

3. Maximize milk. Get your required 1000 mg of calcium a day with fat-free or reduced-fat milk, low-fat yogurt and low-fat cheese.

4. Pump up the protein. Get your required 71 daily grams of protein from lean meats, skinless chicken, fish, and cooked dried beans and peas.

5. Supplement sensibly. Ask your physician if you need a multiple-vitamin, mineral supplement or a calcium supplement. If so, be sure to take them with meals, not on an empty stomach.

6. Choose beverages wisely. Remember, whatever you drink, your nursing baby drinks, too. So quench your thirst with water, milk, fruit or vegetable juices, herbal teas (check with your doctor) or broth. You can drink caffeinated beverages in moderation, but it's best to avoid alcoholic ones.

7. Balance your calories. Your energy needs during early lactation are slightly increased in comparison to your third trimester, and your vitamin and mineral needs are higher. That means that every bite you take must be chock-full of nutrients to ensure optimal health for you and your baby. This is no time to drastically cut calories or skip meals!

8. Plan ahead. Your time is seldom your own after your baby arrives, which can make eating well a challenge. But you need to eat regularly, so plan ahead. Stock the kitchen, refrigerator, your glove compartment in the car and your purse with easy-to-prepare, healthy snacks.

By including 2 (or more) fruits or vegetables at every meal, you'll easily reach your daily requirement of 5-10.

For more information on this topic, check our Q&A Section. If you don't find the information you're looking for, please feel free to Ask a Dietitian.