Get the right nutrients while nursing

A nutrient-rich diet is essential for nursing mothers to promote a healthy supply of breast milk. The American Academy of Pediatrics says a nursing mother's diet should include:

• Plenty of calcium from dairy products, calcium-fortified foods, leafy green vegetables or dried beans.
• Vitamin D through safe exposure to sunlight and fortified foods.
• Protein by way of lean meats, fatty fish, eggs, dried beans, nuts and nut butters.
• Iron from leafy green vegetables, meat, fish and iron-fortified cereals.
• Folic acid from green vegetables, beans, citrus fruits, meat and fortified foods. Folic acid supplements also will do.