Mothers of New Babies and Toddlers

Nutrition

Food and Fluid Guide

Here’s a daily food and fluid servings guide for breastfeeding mothers in motion.

The first part of the chart gives examples of serving sizes for foods in the four different food groups.

In the section below the top section, the chart suggests how many servings from each food group you should eat, depending on your level of activity.

Grain Products

Some examples of one serving:

1 slice bread (35 g)
½ bagel (45 g)
Flat breads - ½ pita or ½ tortilla (35 g)
125 mL (½ cup) cooked rice, pasta, or couscous
30 g cold cereal or 175 mL (¾ cup) hot cereal

Vegetables & Fruit

Some examples of one serving:

125 mL (½ cup) fresh, frozen or canned
vegetable
125 mL (½ cup) fresh, frozen or canned fruit
125 mL 100% juice
250 mL (1 cup) leafy raw vegetables or salad (125 mL - ½ cup cooked)
1 piece of fruit

Milk & Alternatives

Some examples of one serving:

250 mL (1 cup) milk
250 mL (1 cup) fortified soy beverage
125mL (½ cup) canned milk evaporated
175 g (¾ cup) yogourt
50 g (1 ½ oz.) cheese

Meat & Alternatives

Some examples of one serving:

75 g (2 ½ oz.)/125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
175 mL (¾ cup) cooked legumes
2 eggs
30 mL (2 Tbsp) peanut or other nut/seed butters (e.g. almond, cashew, pumpkin seed, tahini)

	LEVEL 1	LEVEL 2	LEVEL 3
FOOD GROUP	Suggested Daily Servings	Suggested Daily Servings	Suggested Daily Servings
Vegetables & Fruit	Minimum 7 or 8	More than 10	More than 15
Grain products	Minimum 8	More than 10	More than 15
Milk & Alternatives (includes plant-based drinks fortified with Calcium & Vitamin D)	Minimum 3 or 4 Teenagers: Minimum 4 to 6	Minimum 3 or 4 Teenagers: Minimum 4 to 6	Minimum 3 or 4 Teenagers: Minimum 4 to 6
Meat and Alternatives (includes legumes, nuts and seeds, eggs, tofu)	Minimum 2 or 3	Minimum 2 or 3	Minimum 3 or 4
EXTRA ENERGY FOODS You may need these to fuel you for physical activity, exercise and sport (Examples are sweets, fats and oils, desserts, energy/sport bars, drinks and gels).	Minimize extra foods as they are usually high in energy and low in nutrients.	Choose extra foods in moderation after you have had enough servings from the other food groups.	If you find it difficult to eat the volume of food you need to meet your energy needs, then you can add extra sweets and fats.
FLUIDS are a must for proper hydration and for all breastfeeding mothers! The best fluids contain little or no caffeine and no alcohol (Examples of good fluids are water, juices, fruit drinks, soups, caffeine free teas). Water is the best choice for women who want to lose weight.	Minimum of 8 cups (2 L) of fluids/day PLUS 1 cup (250 mL) at every breastfeeding	Minimum of 12 cups (3 L) of fluids/day PLUS 1 cup (250 mL) at every breastfeeding.	Minimum of 16 cups (4 L) of fluids/day PLUS 1 cup (250 mL) at every breastfeeding.

We define the levels of activity here.