How should a nursing mother eat?

It's wonderful that you're even thinking about nutrition while breastfeeding. You don't need to make it complicated—the basic principle is: balanced and adequate.

There's no special "superfood" or special diet needed for milk supply and quality. Your body already prioritizes milk production and makes it high-quality. What you need to focus on is refilling your own stores and maintaining your energy.

Contrary to internet confusion, here's what you can keep in mind:

• Fluids: Drink when thirsty (aim for about 2.5-3 liters daily). Extra water doesn't increase milk but lack of it can reduce it.
• Protein: Include a source at each main meal (eggs, yogurt, meat, chicken, legumes).
• Calcium: 3-4 servings daily from milk group (yogurt, cheese, milk, kefir) is enough for your bone health.
• Vegetables and fruit: Vary the colors; dark leafy greens (spinach, chard) are especially good for folate.

Gas-producing foods like cabbage, cauliflower, and onions don't bother everyone. If your baby isn't showing gas problems, there's no need to cut these from your diet.

In short: Simple, regular, and well-hydrated eating is enough. Extra milk-making treatments, herbal teas, or "forbidden" lists aren't scientifically proven. Listening to your body's signals is best.