Answer: Hello dear, Here are following tips to help plan your diet.
What to eat....
Include protein foods 2-3 times per day such as meat, poultry, fish, eggs, dairy, beans, nuts and seeds. Eat three servings of vegetables, including dark green and yellow vegetables per day.
Eat two servings of fruit per day. Include whole grains such as whole wheat breads, pasta, cereal and oatmeal in your daily diet.
Drink water to satisfy your thirst.
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.
How much to eat...
you may need to eat an extra 500-600 calories per day. After your baby starts eating other foods at 6 months, you will be making less milk and you can cut back on your calorie intake.
Avoid Alcohol and caffeine
Sharing with baby through milk....
You can boost the DHA in your milk by eating fish 2-3 times per week. The best sources of DHA are: salmon, bluefish, bass, trout, flounder and tuna. Do not eat tile fish, swordfish, shark and king mackerel. They contain high levels of mercury. Avoid spicy and gassy foods.
Allergies in baby...
The most common foods that cause allergies are dairy products, soy products, wheat and eggs. Less common foods that cause allergies include fish, nuts, peanuts or corn. A baby could develop an allergy to any food you eat.
Answer: hi dear as you are a breastfeeding mother your food should contain all types of nutrients and specially proper amount of fats for baby's proper growth. you can also maintain the diet during your pregnancy . I am giving you a diet should you can follow this .
For breakfast you can take Dahlia/ poha/ Upma /whole wheat bread with omelet or pan fried veggies/ oats with milk or curd.
For mid morning you should eat at least two medium sized fruits (you can take any fruits ).
For lunch you can eat a midium bowl of rice + 2 rotis , dal 1 bowl vegetable curry 1 bowl ,chicken /fish/ meat (at least two pieces) and a plate of salad.
For snacks you can drink 250 ml of normal Milk/ flavoured Milk/milk shakes and a bowl of boiled sprouts/ Bhuna Chana.
Late evening you can eat a small Katori of dry fruits or any two fresh fruits.
For dinner you have to repeat the same as your breakfast and you can also satisfy your sweet tooth by eating any smoothie or pudding.
Remember one thing your food should be less oily and less spicy. you can add gheeb or butter in small amount in your meals. you should eat 500 ml of milk or Milk products per day.
I hope this diet chart will help you.