It's easy to add these nutritional musts for nursing moms to your diet.
Nuts and Seeds
Given a bad rap because of their high fat content, nuts and seeds are jammed with healthy polyunsaturated and monounsaturated fats—essential for baby’s brain development-and are excellent sources of protein, antioxidants, vitamins and fibre. Aim for approximately a quarter cup a day, and try adding them to cereal, yogurt, salad or rice dishes for variety.
Tip: There is no scientific evidence to suggest nuts should be avoided during breastfeeding, but if there is a strong nut allergy present in either parent, discuss this with your doctor or allergist.