August is National Breastfeeding Month, a good time to focus on how your diet affects your baby. Every moment of being pregnant and giving birth is unique — and often overwhelming. With advice pouring in from all directions, you likely have questions, particularly regarding the best foods to keep you and your baby healthy.

The most recent edition of the Dietary Guidelines for Americans includes specific recommendations for women who are pregnant or lactating. The guidelines are meant to reflect the fluctuating needs of a woman and her child during these significant life stages.

Extra Calories and Nutrients

While healthy eating looks similar before, during and after pregnancy, women need more calories as their pregnancies advance (and while breastfeeding).

In general, the estimated daily calorie increases are:

• First trimester: +0
• Second trimester: +340
• Third trimester: +452
• Breastfeeding, first 6 months: +330
• Breastfeeding, months 7 to 12: +400

During this time, your body also requires extra nutrients so it can restore your own supply and support your baby’s development. Food sources are preferred, but your healthcare provider may suggest taking supplements containing folic acid, iron, iodine or choline.

The best way to meet your nutritional needs is by eating foods that offer lots of vitamins and minerals, but little or no added sugars, saturated fat and sodium. Bulk up on produce and whole grains. Protein should come from beans, nuts, lean meats, poultry and certain seafoods. Opt for healthier oils — such as vegetable oils and those found in nuts — and fat-free or low-fat dairy products.

While there’s no need to avoid specific foods or beverages in hopes of avoiding future food allergies for your child, some substances can harm a developing fetus or breastfeeding baby. Examples are alcohol and seafood that may be high in methylmercury.

Ask your provider what foods you should avoid or limit. To learn more, visit the Office on Women’s Health’s Staying Healthy and Safe web page.

Options Abound

The Dietary Guidelines for Americans offer a flexible framework for healthy eating. You can adjust your choices to help manage your budget, preferences, traditions and pregnancy-related symptoms, like food aversions or morning sickness.

But no matter where you are in your pregnancy, always choose good nutrition. A balanced diet can help you and your little one enjoy better health now — and in the future. Even after your tiny bundle of joy has arrived, maintaining a healthy diet remains important. The U.S. Department of Agriculture offers detailed dietary guidelines for women who are pregnant or breastfeeding.