Just like when you are pregnant, you are eating for two when you are breastfeeding. It's very important that breastfeeding moms make sure to consume enough calories in fact, you will need to consume more calories than you did when you were pregnant. Your body will be burning extra calories when you breastfeed, so take that into account when planning your meals. Typically, women will need an additional 400 500 calories per day during the first six months of breastfeeding. This is useful for losing pregnancy weight, but it means you need to account for the loss of calories when planning your diet. During the second six months of breastfeeding, you will likely burn about 400 additional calories per day. When you are breastfeeding, it's not enough to just eat more calories "empty" calories, or those that provide no nutritional value, should be avoided. You need to make sure that you are choosing nutrient-rich foods. You and your baby need specific nutrients in your diet to keep you both healthy. It is important to get enough protein. Sometimes, this can pose the greatest challenge for vegetarians. Aim to get about 89 grams per day. High protein foods include beans, nuts, and eggs (which many vegetarians don't eat). You also need to make sure to eat plenty of Vitamin B12. You can get your daily 26 mcgs by drinking milk or fortified soy milk. You can also find it in fortified cereals and yogurt. Breastfeeding moms need about 1,000 mgs per day of calcium. Eat vegetarian dairy products, fortified orange juice, dark leafy greens, and almonds. You can get Vitamin D from these sources, too. Empty calories include things like cakes, cookies, pastries, soda, ice cream, bacon, hot dogs, and pizza. It's important to drink plenty of fluids while you are breastfeeding. Make it a habit to drink whenever you are thirsty. Water is the best choice, but you can supplement that with low-sugar juices and soups. Make sure to limit your caffeine intake while breastfeeding. Opt for caffeine free green tea instead. Low fat milk is also a great choice to help you stay hydrated. It can be difficult to get the required nutrients when you are following a vegetarian diet. Continue taking your daily prenatal vitamins until you stop breastfeeding. In fact, the Mayo Clinic recommends that all women of child bearing-age take a prenatal vitamin, even if they are not planning to become pregnant. Your doctor may also suggest additional supplements. One of the most common supplements for breastfeeding mom is Vitamin B-12. This nutrient is key to your baby's development, and is found almost exclusively in animal products. Your doctor might also recommend a Vitamin D supplement. This is especially common if you are not able to get enough natural sunlight. Your baby needs Vitamin D to help him absorb calcium. A Vitamin D deficiency can cause rickets, which is a weakening of the bones.
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One-sentence summary -- Consume enough calories. Get the right nutrients. Stay hydrated. Continue with your supplements.

Q: Find a large, wide skillet that can hold four 6-oz salmon fillets, and place it on the stovetop. Once the pan is in place, set the stovetop burner to a medium heat level. To allow the salmon to be cooked as evenly as possible, wait at least 3 minutes before adding any salmon to the pan. Preheating the skillet allows your fillets to start cooking instantly once they're placed on the stovetop. Slide each piece of salmon onto a plate, and garnish all of them with a piece of lemon. To complement the meal, add some roasted vegetables as a side dish. If you're preparing the salmon for a more formal occasion consider making a roasted vegetable puree instead. Don't worry if you don't eat all of your pan-seared salmon at once. Place the leftovers in an airtight container and refrigerate them for up to 3 days.
A: Place a skillet on your heated cooking surface for 3 minutes. Serve the salmon fillets immediately after they're done cooking.

Article: Slide the clamps closed and push the extension rod in all the way. Then, hit reset to display only zeros on the screen. Properly zeroed calipers are essential to getting an accurate measurement, so make sure to do this! Calipers have 2 large jaws that you can open and close around the outside of an object. These jaws are located at the bottom of the ruler part of the calipers. Open the calipers so they are wider than the outside of the object, and then close the calipers around the part of the object you want to measure. For example, to measure the length of a nail, open the calipers wider than the length of the nail and close them so that 1 jaw is touching the head of the screw and the other is against the pointed end of the screw. Find the inner measurement jaws on top of the calipers (above the part that looks like a ruler). These are smaller than the outer jaws. Close the inner jaws of the calipers and put them inside of the object. Open the calipers so the inner jaws are pressed against the inside of the object. For example, to measure the inner diameter of a pipe, open the calipers until they are pressed against the inside of the pipe to get your measurement. Locate the extension rod on the side (or end of the ruler section) of the calipers. Position the calipers against the top edge of the object or hole, and then extend the bar down into the hole or object until it touches the bottom. For example, to measure the depth of a hole, place the caliper jaws against the rim of the hole and extend the bar down into the hole all the way to the bottom. Look at the screen and record the number. Keep in mind that the readout will include a zero or whole number followed by a decimal and 3 digits behind it. For example, the readout may say 0.365in (0.93cm) or 4.987in (12.67cm). Record the entire number as your measurement. Some digital calipers have a button to change the measurement from imperial to metric or vice versa. Check to see if this is a feature of your calipers and press the button if needed.
Question: What is a summary of what this article is about?
Zero out the calipers before you get started. Clamp the jaws around the outside of the object for an external measurement. Open the jaws inside of an object to find the inner diameter. Push the extension rod into the object for a depth measurement. Look at the digital reading.