Nutritional Needs During Lactation: Daily Meal Planning Guidelines for Nursing Women

The following chart indicates the minimum number of servings needed for approximately 2,400 or more calories per day. Fewer servings may be needed depending on your activity level, desired weight loss, and time breastfeeding. However, women who are overweight should not attempt to cut calories too drastically (not below 1,800 calories per day), as this may affect breast milk quality and production. Slow weight loss is best.

Whole Grains, Breads, Cereals
	11 or more servings, choose whole grains whenever possible. Serving = 1 slice of bread, 1/2 bun or bagel, 1/2 cup cooked cereal, grain, or pasta, 3/4 to 1 cup of ready–to–eat cereal
Legumes, Nuts, Seeds, Milks
	6 or more servings, choose calcium–rich foods such as fortified soymilk, tofu, and beans. Include a daily source of omega–3 fatty acids such 1 1/2 tablespoons ground flaxseed or 3 tablespoons walnuts. Serving = 1 cup cooked beans, 4 oz of tempeh or tofu, 3 oz of meat analogue, 1/4 cup nuts or seeds, 2 tablespoons nut or seed butter, 1 cup fortified soymilk or other fortified non–dairy milk
Vegetables
	5 or more servings, choose at least one dark green vegetable daily. Broccoli, kale, collard greens, mustard greens, and bok choy are good calcium–rich vegetables. Serving = 1/2 cup cooked or 1 cup raw
Fruits
	5 or more servings, choose fresh fruit and calcium–fortified juices. Serving = 1/2 cup canned fruit or juice or 1 medium fruit, or 1 cup fruit pieces or 2 tablespoons dried fruit

Adapted from material from the Vegetarian Nutrition Dietetic Practice Group, American Dietetics Association, 1996.