Nursing moms need more protein, calcium, iron, folic acid, vitamin A, and Vitamin C.

All of the foods listed are great sources of at least one of the above nutrients:

• Vegetables- anything dark green, orange or yellow
• Fruits- berries, grapes, grapefruit, apricots, peaches, melons, oranges and lemons
• Whole Grains- quinoa, sweet brown rice (as found in mochi), millet
• Legumes- chickpeas, lentils, pinto beans, split peas, tempeh, tofu, miso paste
• Nuts and Seeds- walnuts, pine nuts, pumpkin seeds, flax seeds, sesame seeds, almonds
• Dairy- aged cheeses from grass fed cows, fresh goat milk and cheese, organic yogurt, organic kefir
• Fish- wild caught Alaskan salmon and halibut
• Poultry- lots of free range eggs
• Meat- grass fed beef, lamb