How should one eat while nursing?

The basic principle of nutrition while nursing is simple: not extra calories, but quality food. The body burns approximately 500 extra calories daily; meeting this need requires not skipping three main meals and choosing nutrient-dense options for snacks.

A few key points:

• Protein at every meal — eggs, yogurt, legumes, chicken, fish. While not directly increasing milk supply, protein is necessary for tissue repair and milk quality.
• Fluid consumption — a nursing mother should consume approximately 2.5-3 liters of fluid daily; water is best, along with buttermilk, broth, herbal tea (limiting sage and green tea). Developing a water-drinking habit without waiting for thirst is important.
• Don't neglect calcium sources — 2-3 servings of dairy or calcium-fortified plant-based alternatives daily. The baby takes the calcium needed for bone development from you regardless, but you must protect your own stores.
• Caffeine and spices — in reasonable amounts (no more than 2 cups of coffee daily), caffeine is not a problem; if you notice effects in the baby like restlessness or gas, you'll reduce it. Overly spicy foods can change the taste of breast milk, but every baby is different — if there's no reaction, it's fine.

Special situations: If you're vegan/vegetarian, take B12 supplements; if you have iron deficiency (fatigue, paleness), don't use additional supplements without consulting your doctor.

In short: balanced plate + plenty of water + moderate tea/coffee. There's no special prohibition list — noting which foods you ate when the baby seems gassy or fussy is the most reliable method.