A woman should take care of her diet not only during pregnancy but also after that. Feeding mothers need lot of nutrition in their diet so if you are thinking of shedding off those pregnancy pounds; well this is not the right time.

You must take care that your diet supplies the essential nutrients you need during breast-feeding, such as protein, calcium, iron and vitamins. These nutrients are required by your body for your own health and wellbeing. Eat a healthy diet regularly and include a wide variety of healthy foods.

Breastfeeding burns up a lot of energy (kilojoules). A breastfeeding woman needs much more calories in her diet as compared to a woman who is expecting.

Include healthy snacks in your eating schedule that provides nutrients and energy, such as fresh fruits, yogurt, avocado, nuts and seeds; biscuits, whole grains, fresh vegetables, cereal with milk, sandwiches made with wholemeal bread filled with leafy greens and tuna, cheese or anything of your choice.

If you are breastfeeding it doesn’t mean you must consume lot of milk in order to make milk! In a relaxed mother, milk flows more easily. Less water does not reduce the amount of milk produced, but it makes mother's urine very concentrated which is unhealthy for her.

Strive to eat a well-balanced, varied diet as the milk you feed your baby will retain the flavor of the food you eat so avoid eating food with lots of spice. By including a variety of foods in your diet, you are providing an opportunity to your baby to taste a variety of food.

Eat when you feel hungry, but do look closely at your diet, don’t go for fatty or junk food as you need to keep your weight under control too.

Include foods in your diet which are rich in calcium and iron. To help your body absorb iron better, combine iron-rich foods with foods containing vitamin C. Don’t stop taking your prenatal vitamins and spend a little time outdoors daily to help boost your vitamin D levels.

Choose quality fats (fish and vegetable oils) in your diet while breastfeeding as fatty acids are important in the development of the baby’s brain. Hence, it should be a part of a breastfeeding mother’s diet.

Avoid drinking excessive amount of tea, coffee, cola drinks or alcohol as these can pass from your blood into your breast milk. Drinking small amounts of drinks with caffeine, 2 to 3 drinks a day should not be a problem.

Drink at least ten glasses of liquid, water preferably and alongside you can also drink milk, soup etc.

Eat lots of fresh fruits and vegetables to make your breastfeeding diet healthy, nutritious, balanced and beneficial for your baby as well as you.