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It outlines daily food guide servings, including adding extra servings to meet increased calorie needs, and advises managing expected hunger and thirst with regular meals and snacks. The booklet covers key topics such as whether vitamins are necessary, examples of nutritious snacks, recommended servings for fruits and vegetables and grain products, and what foods and drinks to avoid.",{"@graph":69,"@context":115},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/nutrition-during-breastfeeding-food-guide-and-safety-tips/403253/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/nutrition-during-breastfeeding-food-guide-and-safety-tips/403253.png","ImageObject",300,407,{"name":92,"@type":93},"CatatanPagi","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-28","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",13,{"@type":107,"mainEntity":108},"FAQPage",[109],{"name":110,"@type":111,"acceptedAnswer":112},"How many servings of fruits and vegetables should be eaten each day?","Question",{"text":113,"@type":114},"The guidance recommends 7 to 8 servings of fruits and vegetables each day, with one serving defined by specific amounts such as a medium fruit or measured portions of berries, vegetables, or juice.","Answer","https://schema.org",{"og:url":83,"og:type":117,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":119,"canonical":83},"index,follow",{"doc_id":121,"site_id":62},403253,1790600430,{"code":4,"msg":5,"data":124},{"doc_id":121,"user_id":125,"nickname":92,"user_avatar":126,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":127,"file_id":128,"file_url":129,"file_type":130,"file_size":131,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":132,"language":133,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":134,"faqs":135,"seo_title":136,"seo_description":67,"update_tm":137,"read_time":41,"preview_page_count":4},962090894170,"https://ap-avatar.wpscdn.com/davatar_6f874abed73319feea01a86fa6f0fab8","[www.hrh.ca](www.hrh.ca)  \nMaternal and Child Program  \nNutrition During Breastfeeding  \nWhat’s Inside:  \nDo I need to take vitamins?............................................. 2  \nFruits and Vegetables ......................................................... 3  \nGrain Products ................................................................... 4  \nMilk and Alternatives ......................................................... 5  \nMeat and Alternatives........................................................ 6  \nWhat foods and drinks should I avoid while Iam breastfeeding? ............................................................... 8  \nAre there any foods that can cause my baby tobe fussy? ............................................................................... 9  \nHow do I lose weight safely while breastfeeding? .... 10  \nIs there a safe way to stay physically active while Iam breastfeeding? ............................................................. 10  \nBreast milk is the ideal food you can give your baby. It is made by you for your baby. It has the right amount and quality of nutrients for your baby. You do not need to eat a special diet to  \nmake breast milk. Eat nutritiously when you are breastfeeding. This booklet lists the recommended daily food guide servings fora female, 19 to 50 years of age, as suggested by the “Eating Well with Canada’s Food Guide.” To make sure you are getting the extra calories you need, add an extra 2 to 3 food guide servings each day. You may choose from any of the four food groups.  \nFor example, on one day, you may choose to add an extra serving of milk and alternatives (for a total 3 servings, instead of the recommended 2 servings) and an extra serving of meat and alternatives (for a total 3 servings, instead of the recommended 2 servings).  \nBy doing this, you have added an extra 2 food guide servings to your day.  \nExpect to be more hungry and thirsty than usual. Satisfy your hunger and thirst with nutritious food and drinks. Continue to eat 3 regular meals and snacks daily and avoid long periods without eating.  \nEnglish  \nThis information is important! If you have trouble reading this, ask someone to help you.  \nItalian  \nQueste informazoni sono importanti! Se ha difficoltà a leggerequesto, chieda aiuto a qualcuno.  \nSpanish  \n¡Esta información es importante! Si tiene dificultad en leer esto, pida que alguien le ayude.  \nDo I need to take vitamins?  \nFood is the ideal source for vitamins and minerals. While breastfeeding, your body needs extra nutrition such as vitamin A, folic acid, vitamin C, zinc and some B vitamins.  \nIt may be difficult to get all the vitamin and mineral requirements by food alone. This is why you need to take a complete multivitamin and mineral supplement each day. As a woman of child-bearing age, be sure that your vitamin contains 400 mcg (micrograms) or  \n0.4 mg (milligrams) of folic acid.  \nWhat are some examples of nutritious snacks?  \n• Carrots with hummus dip and milk  \n• Fruit and yogurt with a muffin  \n• Whole wheat bagel with cheese, and berries  \n• Bowl of cereal with milk and fruit  \n• Oatmeal made with almonds, applesauce and cinnamon  \n• Cottage cheese with peaches and mixed nuts  \n• Hardboiled eggs, banana and cup of milk  \n• Fruit smoothie made with frozen fruit and milk.  \nVegetables  \nWhat example foods are in the fruits and vegetables group?  \n\n| • Oranges\u003Cbr>• Melons\u003Cbr>• Berries\u003Cbr>• Grapes\u003Cbr>• Apples\u003Cbr>• Grapefruits | • Dark green lettuce\u003Cbr>• Cabbage\u003Cbr>• Peppers\u003Cbr>• Broccoli\u003Cbr>• Squash\u003Cbr>• Carrots |\n| --- | --- |\n\nWhy do I need to eat fruits and vegetables?  \nFruits and vegetables give you a whole range of nutrients. All fruits and vegetables contain carbohydrates and various vitamins, fibre and folic acid. Ensuring you eat a variety of fruits and vegetables will help make sure you are getting enough of each vitamin or mineral.  \nHow many servings of fruits and vegetables should I have each day?  \nEat 7 to 8 servings of f","cbCairzhBXhxgCom","https://ap.wps.com/l/cbCairzhBXhxgCom","pdf",440641,12,"English","# Maternal and Child Program\n## Do I need to take vitamins?\n## What are some examples of nutritious snacks?\n## Fruits and Vegetables\n### What example foods are in the fruits and vegetables group?\n### Why do I need to eat fruits and vegetables?\n### How many servings of fruits and vegetables should I have each day?\n### What is one recommended serving of fruits and vegetables?\n### What are easy ways to add fruits and vegetables to my healthy meal plan?\n## Grain Products\n### What example foods are in the grain products group?\n### Why do I need to eat grain products?\n### How many servings of grain products should I have each day?\n### What is one recommended serving of grain products?","[{\"question\":\"How many servings of fruits and vegetables should be eaten each day?\",\"answer\":\"The guidance recommends 7 to 8 servings of fruits and vegetables each day, with one serving defined by specific amounts such as a medium fruit or measured portions of berries, vegetables, or juice.\"}]","Nutrition During Breastfeeding - Food Guide and Safety Tips | PDF",1790538422]