Sorry, I am bombarding the message board with nursing information. Hope some moms find it useful.

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You create a win-win situation when you breastfeed. By eating right, you give your baby all the nutrients needed for growth and health, and you speed your way to a strong, healthy recovery.

Eat healthfully
Keep in mind that you’re still eating for two. As a nursing mom, you’re the sole source of all the nutrients your newborn needs to grow and thrive. And good food choices also will help you regain your energy, health, and figure now that your baby is born. Every choice you make–from the cereal you select for breakfast to the vegetables you have for lunch to supplements you take–directly affects your health and that of your newborn.

Simple guidelines, great results

* Eating strongly flavored foods (such as onions, garlic, broccoli, cabbage, or cauliflower), spicy foods, or beans may give breastmilk an \";off\"; flavor. This may make some babies fussy; others won’t even notice. If these food seem to upset baby, cut back on them for a while.

• Focus on produce. Each day, include at least 5 servings of fresh fruits and vegetables (including at least 1 serving of a dark-orange vegetable, 2 servings of dark-green leafy vegetables, and 1 serving of citrus fruit). A rule of thumb is to include 2 fruits or vegetables at each meal, such as a banana and a glass of orange juice for breakfast, a glass of tomato juice and a salad with lunch, and at least 1 cup of steamed vegetables with dinner.

• Emphasize grains. Include at least 6 servings of whole grain breads and cereals in your daily menus–examples include 2 ounces of a high-fiber, ready-to-eat cereal for breakfast; 2 slices of whole grain bread in a sandwich for lunch; and rice and a roll at dinner.

• Drink milk. You need the calcium equivalent of at least 3 glasses of fat-free or reduced-fat milk daily (or at least 1,000 mg.* of calcium per day). You also can boost your calcium intake with plain yogurt, reduced-fat cheeses, calcium-fortified soy milk, or calcium-fortified orange juice.

• Think protein. Include 3 servings (65 g of protein) daily of extra-lean meats, chicken without the skin, fish, or cooked dried beans or peas.

• Supplement responsibly. Ask your physician about taking a moderate multiple-vitamin and mineral supplement when you’re nursing. If you fall short of your calcium requirements, ask about a calcium supplement, too. Remember to take these supplements with a meal, not on an empty stomach.

• Choose beverages wisely. Remember, whatever you drink, your nursing baby drinks, too. So drink lots of water–8 to 12 cups per day (more if you’re thirsty). You can drink caffeinated beverages in moderation, but it’s best to avoid alcoholic ones.

• Balance your calories. Nursing boosts your daily energy needs by an additional 500 calories over your pre-pregnancy requirement, but your vitamin and mineral needs are even higher than they were during pregnancy. 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!

• Go with the flow. 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, healthful snacks.

• Maintain a healthful diet while you’re nursing. As a nursing mom, you require more calories from nutritious foods than at any other time in your life; this isn’t the time to drastically cut calories in an effort to fit into your jeans. A diet with too few calories may reduce your milk supply.

While your energy needs increase by about 500 calories a day, your vitamin and mineral needs increase even more, which means every bite counts.
-------------------------------- Simmi replied. Hi Vidhya. Thx for the very useful much needed tips. I have been eating light, not cause I am trying to lose the weight ( i do need to do that!) but don't fancy eating most of the time. But will try to include fruit juice etc like you suggested. Thanks so much.
I'm sure your little angel will be here soon to take advantage of the wisdom you have shared with us ...;-)
God bless.
Simmi Avi replied. thanks a lot Vindhya, this info was what I was looking for...