Hydration: Stay well-hydrated by drinking plenty of water. Aim for at least 8 cups per day, and more if you’re thirsty.

Caloric Intake: While breastfeeding, you may need additional calories, but focus on nutrient-dense foods rather than empty calories.

Protein: Include good sources of protein such as lean meats, poultry, fish, eggs, dairy, legumes, and plant-based protein like tofu.

Healthy Fats: Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil for energy and to support brain health.

Omega-3 Fatty Acids: Include fatty fish (like salmon), chia seeds, flaxseeds, and walnuts for their omega-3 content, which is crucial for brain development in infants.

Calcium: Ensure an adequate intake of calcium through dairy products, fortified plant-based milk, and leafy greens to support bone health.

Iron: Include iron-rich foods like lean meats, beans, lentils, and fortified cereals to prevent iron deficiency.

Fiber: Include whole grains, fruits, vegetables, and legumes for fiber to aid digestion and prevent constipation.

Vitamins and Minerals: Consume a variety of colorful fruits and vegetables to ensure a broad range of vitamins and minerals.

Galactagogues: Certain foods, known as galactagogues, are believed to promote milk production. These include oats, fenugreek, fennel, and brewer’s yeast.

Herbs and Spices: Incorporate lactation-friendly herbs and spices like garlic, ginger, and turmeric for added flavor and potential lactation benefits.

Avoid Certain Foods: Be mindful of foods that may cause sensitivities in your baby. Common culprits include spicy foods, caffeine, and dairy, although individual reactions vary.