Super Healthy Diet for Nursing Moms

I think the best "diet" for nursing moms is similar to any other healthy diet, lots of whole, real foods, a wide variety of greens, veges, fruits and proteins, with just enough carbs and fats to keep up with milk production. And of course don't eat/drink a lot of processed junk.

I really liked refrigerator oatmeal... Especially considering I'm not much of a morning person. This link has the recipes I use...

http://www.theyummylife.com/Refrigerator_Oatmeal

Too nauseuous and uncomfortable to eat with gusto during pregnancy. Had the appetite of a line backer while BF. The lack of sleep, the change in routine, and the caloric drain that were part of b/f left me very hungry.

I found myself eating a lot of fruit, and finger/ quickly assembled/ quickly eaten food, because by the time I would prep and sit down for a meal (esp in the early days), DS would invariably need some attention.

Best,
F. B.

Don't know if you count it as healthy or not, but I ate a lot of food with lentils & onions; a lot of creamy soups and pressed sandwiches, baby spinach by the fistfull. My parents seemed to think foods with a lot of marrow were a good idea, my in-laws were advocates of dark beer.

I nursed my DS for two years. I eat better if I act as my own sous chef one day a week.

My crib sheet to healthier eating:

-Once a week prep or make and store several servings of a protein, various vegetables, and a whole grain.
-Replacing fats like mayonnaise or vegetable oil with avocado or homemade hummus. Works great on sandwiches and in cold protein salads.
-Keep yogurt and fruit on hand for easy snacks.
-Avoid boxed meals and shop the perimeter of the grocery store.
-Organic is good, whole, unprocessed foods are better.

On Sundays I usually make I crock pot of homemade pinto beans, black beans, or lentils (seasoned) and a 10-12 servings of a whole grain like red quinoa seasoned with salt, pepper, onion and garlic. I also chop vegetables and fruits for the week and put them in Debbie Meyer GreenBags (then they'll stay fresh all week). I'm a vegetarian, but I usualy roast a small organic chicken for my kids, and then make stock from the bones.
All that prep so that through the week I have to mostly just assemble to come up with good quick meals.

For breakfast on many days I'll have quinoa with beans and an egg sunny side up with Mexican hot sauce and whatever veggies I have on hand. Other times I'll have a corn tortilla with beans, spinach and a slice of cheese melted under the broiler. I also make soup by sautéing noodles and veggies with lentils in olive oil then adding vegetable stock and a little cream and curry powder. Making a quiche can be a few days of breakfast or lunch as well, and it's easy to add lots of veggies.

ETA: Oatmeal, dark beer and nutritional yeast are all said to be good for your milk supply.

Did mostly organic, lots of real food, veggies and fruit and such and lean protein, etc. Didn't consume meds like Tylenol or whatever.
Only drank milk or water, and lots of water!

Even though I tried to drink a lot of water, I was always so thirsty when I was nursing, so in the summer I was constantly eating watermelon that was in season - so yummy. In the winter, I always carrying around grapes to snack on.

Otherwise, normal healthy stuff: vegetables, grilled protein, salads etc. For breakfast, I did a lot of hard boiled eggs because I wanted to start the day with healthy protein. However, I had to completely avoid all dairy, because neither of my kids could tolerate it, so things like yogurt and cheese were completely out.

Fresh produce, either raw or lightly cooked. Eggs, fish, whole grains. Lots of water- try infused waters if you're not a big water drinker.

Avoid sodas and caffeine as they can get into the milk.

I've heard anecdotally that eating foods with a variety of herbs and spices can make for a less picky eater later on. But I don't know if that's true.

Especially being summer, make sure you stay hydrated. Watermelon, salads and fruits are a great way to help with that.