Baby’s Nutritional Needs
Your baby’s nutritional needs are very similar (albeit in smaller amounts) to an adult’s, there are some significant differences. First, children under the age of two should consume a higher proportion of fat than an adult. Breast milk is usually between 27 to 33% fat. The higher fat requirements of babies is often mistaken by breastfeeding mothers as a license to consume unhealthy fats and sugars. While it is true that breastfeeding burns about 200 calories a day, your infant needs healthy fats such as those found in avocados and fish. Try to avoid high sugar foods, as these will provide very little in the way of nutrition.

Second, babies require more folic acid. Just like in while they were in the womb, babies need a higher amount of folic acid during their first three to six months of life. This nutrient, vital for brain development, can be found in dark, leafy vegetables such as broccoli and romaine lettuce. Try to get in the habit of having a small salad during at least one meal a day to meet this requirement.

Third, young children need to be presented with a variety of flavors so that they will not reject new foods later on.  Remember older babies (those over six months) are acquiring their tastes for a variety of foods. At this stage, you can stop avoiding heavy spices as many pediatricians advise mothers of newborns and allow your child to experience a variety of flavors.

Things to Avoid
When it comes to breastfeeding nutrition, maintain the same dietary restrictions as you did during your pregnancy.  This means stay away from alcohol and most over-the-counter medicines.  Be sure to inform your doctor you are nursing in case there are concerns surrounding any medication you may be taking.  Also, avoiding heavily spiced food is a good idea.  Some flavors find their way into the breastmilk, and baby may not like garlicky milk!

Breastfeeding nutrition is generally the optimal diet you should be following anyway and not only when you are nursing.