<div align="left" ><span style="font-size:1.40em;"><b>What to eat</b></span><br> </div><br> <div align="left" >Include protein foods;2-3;times per day such as meat, poultry, fish, eggs, dairy, beans, nuts and seeds.<br> </div><br> Eat three servings of vegetables, including dark green and yellow vegetables per day.<br> <br> Eat two servings of fruit per day.<br> <br> Include whole grains such as whole wheat breads, pasta, cereal and oatmeal in your daily diet.<br> <br> Drink water to satisfy your thirst. Many women find they are thirsty while breastfeeding; however, forcing yourself to drink fluids does not increase your supply.<br> <br> Dietary restrictions from pregnancy do not apply to breastfeeding moms.<br> <br> Vegetarian diets can be compatible with breastfeeding. If you avoid meat, make sure you eat other sources of iron and zinc such as dried beans, dried fruit, nuts, seeds and dairy. If you avoid all animal products (vegan diet) you will need to take a B12 supplement to make sure your baby does not develop a B12 deficiency.<br> <br>

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