Before you go - must read: "These Are the Foods Experts Recommend While Breastfeeding" As joyous as having a new baby is, these little munchkins are a lot of work. Between bathing, feeding, and soothing them to sleep, mothers often forget to care for themselves. Lactating takes a lot out of a new mother. You need to ensure that you're eating enough to produce milk for the baby while sustaining yourself. Here's how to ensure that you get the nutrients you need for yourself and your newborn. Protein Studies have shown that lactating moms need lots of protein. This means consuming plenty of beef, chicken, fish, and lamb. Organs like the liver and kidney are surprisingly rich in nutrients and are a great option for breastfeeding mothers. Vegans might feel left out of this list, but there are plenty of plant-based products that have protein. These include legumes, tofu, and nuts. Good Fats Fats have long been considered harmful to your health, but some are pretty beneficial. They also provide an excellent way to add calories to your diet. Products like olive oil, salmon, and avocados are good sources of healthy fats. Fruits and Vegetables No balanced diet is complete without a healthy dose of fruits and vegetables. It would help if you filled half your plate with these antioxidant-rich products. Carrots, bell peppers, berries, bananas, and the like should all be part of your lactating diet. As important as it is to get enough calories while lactating, it's essential to ensure that you're consuming a healthy diet. What you eat is also what your baby will consume. | 
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