In general, breastfeeding mothers can eat the foods they enjoy. Some foods might flavor the breast milk, but babies rarely react to this. If your baby is fussy after you eat a certain food or spice, try avoiding that food for a while, and then try it again later to see if the same reaction occurs. Here are some other tips:

• Eating plenty of fruits and vegetables, whole-grain breads and cereals, calcium-rich dairy products, and lean protein (meats, fish, and legumes) will ensure that you get a balanced amount of essential nutrients.You might need to eat more or less based on your size and activity level. Limit empty-calorie foods with solid fat and added sugars.

• Get your Omega 3

Omega-3 fatty acid is beneficial to your baby's brain and eye development. It can be directly passed to your baby through your breast milk by adding just two servings of fish, such as salmon or tuna, to your weekly diet.

• Drink plenty of fluids

Nursing mothers need enough fluids to stay hydrated. Ensure you take at least 8 glasses of water per day. A general rule to follow is to drink twice as much water as it takes to quench your thirst.

Also note that it doesn’t always have to be water. Liquids such as milk, juices, and soups also can provide the vital fluids you need. Drinking a cup of coffee in a day is fine. Most breastfeeding babies can tolerate that amount. More than that amount can cause your baby to fuss or to not sleep well.

Medications in breast milk

Check with your doctor before taking any medications. Also, do not stop taking any prescribed medication without first speaking to your doctor. The guidelines for what medications you can safely take while pregnant or breastfeeding are similar, but not identical.