MyPyramid in Action:

Tips for Breastfeeding Moms

How Can I Lose Weight After My Baby Is Born?

Breastfeeding is best for moms and their babies for many reasons. One reason is that

breastfeeding makes it easier to lose the weight gained during pregnancy, by using up extra

calories. Also, breast milk helps fight infections and reduces allergies, so breastfed babies 

are sick less often.

Follow your MyPyramid Plan for Moms (see other side) to choose the right amount from

each food group. In addition, visit your doctor. While you are breastfeeding, your doctor can

keep track of your weight and tell you if you are losing weight as you should. If you are losing weight too

slowly, cut back on the calories you are eating. The best way to eat fewer calories is to decrease the amount

of “extras” you are eating.

What About Physical Activity?

Unless your doctor advises you not to be physically active, include 30 minutes or more of physical activity,

such as walking or swimming, on most if not all days of the week.

The physical activity can be done in short periods of 10 minutes.

 The total time of 30 minutes is what is important.

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What are “extras”?

Extras are added sugars and solid fats in foods. Some examples of foods with “extras” are the following:

Soft drinks

Candies

Desserts

Biscuits

Sweetened cereals

Fried foods

Cheese

Whole milk

Sweetened yogurt

Sausages

Fatty meats

Look for choices that are low-fat, fat-free, unsweetened, or with no-added sugars.

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USDA is an equal opportunity provider and employer. October 2007

Your need for fluids also increases while you are breastfeeding. You may notice that you are thirstier than

before. Drink enough water and other fluids to quench your thirst. A common suggestion is to drink a glass of

water or other beverage every time you breastfeed. Some beverages, such as soft drinks and fruit drinks,

contain added sugars. Limit your intake of these beverages.

Drinking a moderate amount (up to two to three 8-fluid-ounce cups a day) of coffee or other caffeinated

beverages does not affect your baby. The Dietary Guidelines recommend that breastfeeding women not drink

alcoholic beverages. Any alcohol that is in your bloodstream while you are breastfeeding can pass into breast

milk.
Food Group Breastfeeding

only

Breastfeeding

 plus formula

Eat this amount from each group daily.*

What counts as

1 cup or 1 ounce?

Fruits 2 cups 2 cups 1 cup fruit or juice

1⁄2 cup dried fruit

Focus on fruits—

Eat a variety of fruits.

Vegetables 3 cups 3 cups 1 cup raw or cooked

 vegetables or juice

2 cups raw leafy vegetables

Vary your veggies—

Eat more dark-green

and orange vegetables

and cooked dry beans.

Remember to...

Grains 8 ounces 7 ounces 1 slice bread

1 ounce ready-to-eat cereal

1⁄2 cup cooked pasta, rice, 

 or cereal 

Make half your grains 

whole—Choose whole 

instead of refined grains.

Meat & Beans 61⁄2 ounces 6 ounces Go lean with protein—

Choose low-fat or lean

meats and poultry.

1 ounce lean meat, poultry,

 or fish 

1⁄4 cup cooked dry beans 

1⁄2 ounce nuts or 1 egg 

1 tablespoon peanut butter 

Milk Get your calcium-rich

foods—Go low-fat or

fat-free when you choose 

milk, yogurt, and cheese.

1 cup milk 

8 ounces yogurt 

11⁄2 ounces cheese 

2 ounces processed cheese

3 cups 3 cups

*These amounts are for an average breastfeeding woman. You may need more or less than the average. Check with 

your doctor to make sure you are losing the weight you gained during pregnancy.

Get a MyPyramid Plan for Moms designed just for you. 

Go to www.MyPyramid.gov for your Plan and more.

Click on “Pregnancy and Breastfeeding.”

What Should I Eat?

MyPyramid Plan for Moms

When you are breastfeeding, you have special nutritional needs. Follow the MyPyramid Plan for Moms 

below to help you and your baby stay healthy. 

 Eat these amounts from each food group daily.

 

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 The calories and amounts of food you need differ if you are only breastfeeding or breastfeeding and 

giving formula.

Choose the Plan that is right for you.

In each food group, choose foods and beverages that are low in “extras.”