New moms may be picky with the food they consume during the breast-feeding phase, thinking that it would somehow make the baby a fussy eater as he grows, but a recent study on ScienceDaily.com debunks this belief.

Gina Neill, a Loyola University Health System registered dietitian, says "One of the many reasons women stop breast-feeding is because they believe they have to follow restrictive dietary guidelines, however, a nursing mom's food and beverage intake does not have to be as regimented as you might think."

While this makes a nursing mom’s food intake more lax, there are still a few noteworthy “rules” that all breast-feeding women should follow to ensure the infant gets the most out of breastmilk:

Watch the shot. If you plan to drink, make sure to do so after you breast-feed, and do so moderately. No need to switch to formula if you only drink a bit.

Eat fish in moderation. While fish is nutritious, several types may also have high levels of mercury, a dangerous element when continuously ingested. Fish with high amounts of omega-3 fatty acids like tuna may be consumed, but try to limit yourself to two full servings a week when you’re breastfeeding.

Take it easy on your favorite wake-up brew. Coffee to perk you up especially after those sleepless nights is a blessing indeed, but try to limit your intake to two to three cups a day. This extends to any caffeinated beverage as well. Caffeine sensitivity in infants may vary, but irritability and sleeplessness are main indicators that a baby may be sensitive to caffeine if the mother drinks it while breastfeeding.

Feel free to include your favorite food in your diet. There are no solid connections between certain types of food like garlic or citrus and allergies in breast-feeding infants. Feel free to consume food in moderate amounts without fear of gas or fussiness from your infant, since these occur normally and differently from baby to baby. A true allergy in an infant will manifest in the form of rashes or blood in the stool. When this happens, elimination diets can identify the offending food and if the symptoms persist, a trip to your pediatrician, doctor and/or dietician may be necessary.

(Photo by olivier hodac via Flickr Creative Commons)