Healthy choices. One should eat a healthy variety of foods while breastfeeding. Fresh fruits and vegetables, whole grain breads and cereals, plenty of dairy products, including milk, cheese and yogurt are all important to consume in order to keep healthy. Of course, proper fluid intake is also extremely important with water being the predominant fluid of choice.
Whole foods. You should eat a balanced, nutritious diet and consume between 2000 and 2700 calories a day. Eat lean meats. Eat fruits and vegetables. Some are high in pesticides so it is better to eat organic (peach, apple, bell pepper, celery, nectarine, strawberries, cherries, kale, lettuce grapes, carrot, pear). You can have 12 oz fish a week. Avoid shark, swordfish, king mackerel, and tilefish.