A special well balanced diet will go a long way in maintaining good health of the baby and its mother. Major changes are not needed in what you eat or drink but you must concentrate on eating certain foods that are rich in proteins and vitamins.

A well-balanced diet is important for a breast feeding mom

Even if you are not eating properly, breast milk can meet your baby's nutritional needs. You must get enough vitamins and nutrients as you will need energy to meet the physical demands of caring for a new baby.

You should also focus on eating cereals, whole grains, fresh fruits and vegetables. You should also consume foods that provide plenty of calcium, iron and protein.

Experts recommend that nursing moms need an extra 500 calories a day. But calorie needs vary from one person to another. Your energy needs will depend on your current weight and your level of activity.

You must also not resort to dieting while you are nursing your baby. Rapid weight loss can lead to problems for the baby and yourself. Also limiting your diet may reduce milk supply for the baby and he/she will not be able to meet her energy needs fully.

You should also avoid certain types of fishes due to its high mercury content while breast feeding your baby. Caffeine, alcohol and nicotine must be avoided. Alcoholic beverages can limit the amount of milk supply produced by your body and cause irritability and sleeping problems in babies.

As your body is shedding excess fluid you must consume plenty of water and keep yourself well hydrated. Iron supplements can also be continued until you stop feeding the baby. You must also avoid strong flavored foods and hot spicy food stuffs that can cause harm to the baby. The above diet can lead to the healthy growth of the baby.