As you are eating for two, it is important to pay attention to what you eat and how much you need to satisfy two tummies. Not everything in breast milk is derived directly from your diet and not everything you eat or drink will affect your milk.
Your milk typically has enough important minerals such as calcium, phosphorus, magnesium, sodium, and potassium. These minerals will be present in the milk even if your body has to obtain them from your own body stores. Vitamin content of breast milk, however, is dependent on your diet. A low intake of some vitamins will result in lower amounts in your breast milk.
In general, you require higher levels of calcium, magnesium, zinc, folic acid, and vitamins B6 and D in your diet to meet both you and you child's needs. Nutritionally, most women take good care of themselves while pregnant and this makes for a good start into breastfeeding. However, many women may not meet their daily nutritional intake. A healthy diet is definitely key. It is generally agreed that vitamin/mineral supplementation is often not necessary.
It is essential to ensure adequate calcium intake so that you do not deplete your internal calcium stores. This often results in decreased bone density and increased susceptibility to osteoporosis later in life. In addition to fortified, organic, dairy or non-dairy milks, soy products, kale, collard, mustard greens, spinach, and some nuts. To ensure an adequate supply of Vitamin D, drink fortified, organic, dairy or non-dairy milks or ensure adequate exposure to sunshine.
Do not be concerned if you miss one or two nutritious meals. It is understandable that you are quite busy! However, try to get back on track at the next meal...
Key nutrients are summarized below:
