You don't have to eat a special diet to make enough milk for your baby. Your milk will be good quality for your baby no matter what you eat. But your body needs fuel to make breast milk. People who are breastfeeding need about 250 to 500 extra calories per day. Some people might need more. Other people might need less. So eat your fill of a variety of healthy foods.

A healthy diet is important for all people who are nursing and offers many benefits to a new parent. When choosing foods, use the chart below as a guide.

Here are some things to do:

• Drink fluids when you feel thirsty. There is no specific amount of water you need to drink to make enough milk.
• Follow healthy eating guidelines.
• Snack on fruit or low-fat dairy foods if you're hungry between meals.
• If your health care provider advises it, keep taking prenatal vitamins.
• Get plenty of rest.

Here are other things to consider:

• Limit fatty foods and foods that are high in sugar. This includes foods like cookies and cakes.
• Be aware that what enters your body may pass into your breast milk.
• Limit caffeine. It's not just in coffee. It's also in cola, tea, and chocolate.
• Limit the amount of fish you eat that may contain mercury. This includes tuna and swordfish.
• Talk with your health care provider before taking any medicines. It's important to let your health care providers know that you are nursing. Some medicines are not safe when you are breastfeeding.
• Remember: Alcohol, cigarettes, and drugs pass into your breast milk. Talk with your health care provider if you are using alcohol, smoking, or using drugs. Your provider wants to help you and your baby be as healthy as possible.