Experts agree that, ideally, breast milk should be the baby’s sole source of nutrition for the first six months, because it meets all nutritional needs for that period of growth. To provide adequate nutrients for both you and your baby, you should be taking in an extra 500 high-value calories each day.

So, if you would typically be consuming 2,000 calories a day, you should be eating 2,500 while breastfeeding. If you have twins, the number can be increased to 3,000 calories. If you are already overweight, this number can be decreased.

Your diet should include more liquids, and extra calcium. The normal calcium recommendation is 1,000 mg per day, but lactating women should be taking 1,250mg. As during pregnancy, vitamins and minerals are all important. Remember that your baby is still developing.

Experimentation with solid foods can begin around four months, but only in very small quantities. Be sure not to offset regular breast milk feedings.