It's difficult and impractical to count every calorie and tally up the vitamins and minerals you're taking in all day — and besides that, it's unnecessary. Getting enough of the nutrients you'll need to keep healthy, whether you're nursing or not, is straightforward if you eat when you're hungry, and consume a healthy, balanced diet containing a variety of fruits and vegetables, whole grains, lean meats or another protein source, dairy products or another calcium source, and a small amount of healthy fat like the kind found in olive oil or fish.

Saturated fats, like those found in fat from animal sources and a few plant sources, can raise “bad” blood cholesterol and are linked to heart disease. Trans fats, which are found in many processed foods and oil described as “hydrogenated” or “partially hydrogenated,” can be even less healthy. Many food manufacturers and even some fast-food restaurants are now eliminating trans fats from some of their products. Opt for trans-fat–free processed and prepared foods when you can get them, and when you're cooking, use healthier oils like olive or canola.

As with any other time, the best way to healthfully lose weight now is to think not in terms of dieting, but in terms of changing the way you eat. Chances are good there are some things you can improve about your diet without actually eating less.

Do you put butter on everything? Maybe you could trade that big dollop of butter on your bread for a little drizzle of flavored olive oil instead. Do you drink soda or sweetened tea or coffee drinks? You might be amazed at how many empty (non-nutritive) calories are in your habitual comfort beverage — a popular chocolate coffee drink at a nationwide chain java joint packs almost 300 calories, and that's when it's made with skim milk. Do you drink a glass of wine or beer with dinner several times a week? Not only are alcoholic drinks full of calories, but also they can decrease your body's ability to recognize signs of fullness, meaning you're more likely to overindulge.