You mastered eating for two, but what should you do now that you're breastfeeding?

Your nutrition is important and affects your baby. Mothers who are breastfeeding should consume approximately 400 to 500 extra calories a day. That's about one slice of whole wheat toast with peanut butter, a small yogurt, and a banana. 

Choose foods that contain Vitamins A, B, and D, healthy fatty acids, and iodine. These can be found in foods like whole grains, vegetables and fruits, and protein rich foods like eggs, beans, lean meat, and dairy. Seafood like salmon is a good choice but you shouldn't have more than three servings of fatty fish per week. Drink healthy, too, like a glass of water every time you nurse to stay hydrated. And avoid the empty calories of sugary sodas and fruit drinks. Ask your doctor about vitamins. She may recommend taking prenatal vitamins or other supplements that can help support your nutritional needs while breastfeeding. Remember, eating healthy while breastfeeding isn't just good for you but for baby, too.