After the birth of your child a new stage begins where tiredness and the experience of breastfeeding may affect your body. This is why it is crucial that your diet is as varied and rich as possible. You will still need as many vitamins and nutrients as you can get!
Many myths abound in regards to the diet the breastfeeding mother should follow to stimulate lactation. However, most of them have no scientific basis.
The same as during pregnancy, the breastfeeding mother will have an increased need for energy and nutrients (proteins, lipids, and vitamins) than before becoming pregnant. The quantities will have stabilised by now at 500kcal/day above the mother's usual level. However, don't get too obsessed with calculations. All you need is to follow a varied and balanced diet that contains all food types, and slightly increase the size of your portions in accordance with your appetite.
Studies have concluded that the mother's diet does not noticeably affect the composition of breast milk. Only in extreme cases of undernourishment or in strict vegetarian diets can nutrient-defficiency appear in the milk, especially a deficiency related to vitamins and essential fatty acids.
The main aim of a varied and balanced diet is to take care of your own health. To take care of your baby, it is of far greater importance to focus on what you should avoid, such as tobacco, caffeine, alcohol (including beer), and certain pharmaceutical products.
If you have chosen to feed your baby infant formula, you should still follow a balanced and varied diet, as you did before becoming pregnant, and gradually increase your physical exercise to enable recovery of your usual weight.