很多新手妈妈想要知道母乳喂养在饮食方面需要满足的一些要求，但事实上，你在哺乳的过程中，其实不用对你的饮食做太大的改动，尽管如此，你还是要记住以下几点重要的事项：
饮食要均衡
虽然说饮食上不需要做太大的改变，但是你还是会走入一些误区，下面我们就一起来看看。如果你没有从你的食物中获取足够的营养成分，那么你会把你身体中仅有的营养都消耗掉。此外，作为一个新手妈妈，你需要足够的精力去照顾新生儿，那就更需要从饮食中摄入均衡的营养。很多母乳妈妈会经常觉得饥饿，这就意味着你的身体在持续为你的宝宝制造母乳，因此，在两餐之间补充一些健康的小零食（有些人在孕期就已经开始这么做了），这会对你非常有好处，不仅能够让你有饱足感，还能让你有充沛的精力。
别计算卡路里
对于哺乳期的妈妈每天需要摄入多少卡路里的热量，这个没有一个标准的数字，只能说，一般而言，大部分的母乳妈妈要比非母乳的妈妈每天多摄入大概500卡路里的热量，也就是一天总共要摄入2000~2500卡路里的热量。这个时候你就不要计算什么卡路里了，想吃就吃，饿了就吃。具体的数量就跟你的一系列个人因素有关了，比如说你的体重，比如你的运动量，比如你新陈代谢的能力，以及你喂奶的频率等等。如果这个时候你怕体重超标，那就跟你的健康顾问谈谈，让她给到你一个专业的建议吧。（据坛子里的妈妈们说，喂奶会瘦的，哈哈，所以母乳喂养的妈妈就别整天想着要瘦身了，顺其自然吧，带孩子很消耗脂肪的）
减肥需要循序渐进
有的妈妈产后很快就瘦下去了，有的却瘦得不明显，这些都跟你自己的身体、饮食习惯、运动、新陈代谢能力有关。
建议：逐步减少你的体重，建议用一年的时间来恢复到怀孕前的体重。
至少等到宝宝出生两个月以后，否则别想着要通过节食来减肥。前两个月如果就开始节食的话，会影响到你自己的身体以及产奶量。
如果你实在是太胖了，那就早点准备减肥吧，当然前提是先跟你的医生寻求建议，确保你体内的水分，因为有的节食者在减少进食的同时也会减少体内的水含量。
有的人可以通过健康的饮食和恰当的锻炼每周顺利瘦掉一磅。
注意：如果你猛然大幅度减少热量的摄入，这个是会影响你的产奶量的，所以千万别突然就开始强烈的节食减肥计划。如果你六周以后每周都能瘦掉一磅多，那就意味着你需要吃更多的食物。
（意译，非专业，有不对的请指正）
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Many new moms wonder how breastfeeding will affect their diet. You probably don't need to make any major changes to what you eat or drink when you're nursing, though there are a few important considerations to keep in mind:
Eat a well-balanced diet foryourhealth
dietary lapses doesn't mean that you won't suffer. When you don't get the nutrients you need from your diet, your body draws on its reserves, which can eventually become depleted. Also, you need strength and stamina to meet the physical demands of caring for a new baby.Many breastfeeding moms feel extra hungry, which makes sense: Your body is working around the clock to make breast milk for your baby. Eating small meals with healthy snacks in between – the way you may have done during pregnancy – is a good way to keep your hunger in check and your energy level high.
Don't count calories
There's no single answer to how many calories a nursing mom needs. But in general, most women who are breastfeeding need about 500 calories more than moms who aren't – that's a total of 2,000 to 2,500 calories per day.Instead of counting calories, follow your hunger as a guide to how much you need to eat.The exact amount depends on a number of individual factors, such as your weight, how much exercise you get, how your metabolism works, and how frequently you're breastfeeding.If you're concerned about putting on excess pounds, talk to your healthcare provider about yourbody mass index and what you can do to maintain a healthy weight.
Aim for slow and steady weight loss
Some new moms find the weight just seems to fall off, while others don't lose much. It all depends on your body, your food choices, your activity level, and your metabolism.
The best plan: Lose your pregnancy weight gradually. Plan to take up to a year to get back to your pre-pregnancy weight.
Don't try to lose weight by dieting until at least two months after your baby is born. A reduced-calorie diet in the first couple of months could sap your energy and diminish your milk supply.If you're overweight or obese, you may be able to start trying to shed pounds earlier but first ask your doctor for advice. And be sure to stay hydrated – sometimes dieters cut back on water when they eat less food.
Most women can safely lose 1 pound each week by combining a healthy diet with moderate exercise.A sudden, large drop in your calorie intake can affect your milk supply, so don't go on a crash diet to lose weight quickly. If you're losing more than 1 pound a week after the first six weeks, that's a sign you need to take in more calories.
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