What to Eat While You’re Breastfeeding
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Good news: Most of the foods that were off-limits while you were pregnant are totally OK once your baby is born. Yes, even if you’re breastfeeding!
Most new moms worry about what to eat while you’re breastfeeding, thinking that certain foods could make their babies gassy (like garlic) or put them at risk for getting sick (like unpasteurized cheese or meats). But in reality, experts agree that most babies don’t tend to develop digestion problems from the foods their moms are eating. And while bacteria from unpasteurized foods can still make you sick, your baby can’t get infected from drinking your milk.
The one exception to the rule is fish. Pregnant women and young kids are advised to avoid fish that contain high levels of mercury, like shark, swordfish, kind mackerel, tilefish, fresh or frozen tuna, and striped bass. The same goes for breastfeeding moms, since mercury can pass into your milk and affect your baby’s developing nervous system. Since omega-3 fatty acids are still important, you should still eat a few weekly servings of low-mercury fish (Purdue University has a great printable wallet guide).
One other thing to remember: Even if you’re eager to shed the last of the baby weight, don’t skimp on food. To give your body the fuel it needs to produce milk, you need about the same number of calories while breastfeeding as you did while you were pregnant. The takeaway? Eat a variety of wholesome, nutritious foods when you’re hungry, and don’t worry about counting calories.
Just gotta try this Creamy Avocado Dip recipe via Momables.com - love how you can spread it on a sandwich in lieu of Mayo! 
Comment by Catherine Eng on Oct 17 2008 10:41:58:
When I was breastfeeding I made sure to drink a TON of water. I also upped my calories to about 2,500 a day (b/c ur burning like 500 a day just breastfeeding!), and was sure to eat alot of protein and avoid sweets. I also treated myself to a glass of wine now and then. If I did have a glass, I waited three hours before breastfeeding, and had a glass of water to counter it. I know some moms do the “pumping and dumping”, but I researched it and found that alcohol isn’t stored in your breast milk, so that won’t help. Just be logical about it!
Comment by Kara Teasdale on Jan 10 2010 06:12:03:
I always make sure to eat enough protein and balance out my diet. I find that a good diet that was followed during pregnancy should be followed into nursing. Don’t skip meals and make sure to eat nutritious snacks. It is alright to indulge now and then but don’t over do it as things you eat go into the breast milk. I notice that things that make us gassy will definitely make the baby gassy as well. Avoid too many salads or greens, can easily upset the baby’s tummy.