To ensure that the quality and quantity of milk is at its best for your child, and also that you’re getting enough nutrition and energy to cope with the demands of breastfeeding, follow a diet that helps you meet these demands.

Typically, lactating moms need about 500 calories more in their diet, with a balance of protein, carbs, iron, vitamins, and calcium.

1) Drinking adequate water keeps you from dehydration and depleting your energy reserves. It also boosts the milk supply in your body. Other hydrating foods include fresh soups, fresh fruit and coconut water.

2) Whole grains like oatmeal, whole wheat, barley, rye and so on are an important source of B vitamins and complex carbohydrates that keep your energy levels going. These are also rich in fiber and increase your metabolic levels. They lower blood sugar levels and keep the gut cleansed and in good shape – which in turn means better milk quality for your baby.

3) Seeds are the best ‘galactagogues’ or foods to boost breast milk production. Indian lore passed down from generation to generation relies heavily on these for women to optimize lactation levels. Some seeds to include in your diet include fenugreek, sesame, cumin and poppy seeds. Add them to diet, and use them as an infusion in water.

4) Your iron intake is linked to your energy and hemoglobin levels. Since the baby feeds off the mother’s iron levels in the placenta while still in the womb, replenish lost iron levels after delivery with green leafy vegetables. (also a lactation-boosting food). You can also use cucumbers, broccoli, and different gourds like bottle gourd and bitter gourd in your diet.

5) Lean meat like chicken is ideal for protein building in lactating moms. Eggs are another good source of protein, besides being rich in folate and vitamin B12, which you need to pass onto your baby.

6) Milk is the best kind for lactating moms. Drinking just two glasses a day helps boost protein and calcium levels in the body, which benefits bone and dental health for both baby and mother. It also contains ‘good fat’ which gives your body much-needed energy to cope with the demands of lactation. You can also consume yogurt, cheese and homemade ghee, a source of Omega 3 fatty acid DHA that is essential for the baby’s cognitive and brain development.

7) Top of the list of foods to avoid for nursing moms Caffeine and sugar are to be avoided, or the intake is to be limited at least.

8) Don’t eat fish that are rich in mercury – these include varieties like mackerel and swordfish. 9) Avoid deep-fried foods and foods that are likely to cause acidity and indigestion, as these problems could affect your baby’s very sensitive digestive system.