Most days, your mind is probably jammed packed with things to do. It's easy to see how eating right can get lost in the shuffle. Now that you're breastfeeding your baby, good nutrition needs to become a daily priority, but not necessarily for the reason you might think.

"Your food won't affect the quality of the milk you produce, but it will affect how YOU feel," says Jana McCarthy, a certified lactation consultant in Lake Forest, Calif.

That might strike some women as odd. There are so many old wives tales about eating and breastfeeding that it's hard to sort through and find the facts.

McCarthy asserts that diet is important. "What you eat fuels your body," she says. "Since your body has worked hard to produce this baby and then feed him or her, you need to eat nutritious food to take care of yourself."

Food Fuel
McCarthy explains that your basic diet should consist of proteins, carbohydrates, and no more than 30 percent fat. In those early weeks of your baby's life, convenience is as important as good nutrition. McCarthy adds that there are plenty of good quality frozen foods available at your local grocery store. Reading labels will help you determine the protein, carbohydrate, fat and vitamin content of these meals.

When Lisa Kaufman of Toney, Ala. was breastfeeding, she altered her eating habits to include more nutritious items. One of the bigger changes was introducing more water into her diet.

"Water is probably the best thirst quencher," McCarthy says. She adds that you should drink whenever you are thirsty.

Judith Turner of Salt Lake City, Utah agrees. "I would always get myself a big glass of water and a snack while I was pumping," she says.

As for snacks, McCarthy has these suggestions: "Go for good quality snacks, like cheese, yogurt, pretzels, rice cakes with peanut butter, fruits, vegetables, and beef or turkey or ahi jerky."

Food to Pass Over
Many breastfeeding mothers find themselves on the receiving end of advice. If their baby fusses or cries a bit more than normal, they are told to look at the foods they eat as a possible culprit.

While McCarthy says it's best to limit your intake of caffeine, for example, she also warns that many of the ideas about foods and gassy babies are overrated. "Usually spices, beans, cruciferous veggies (like broccoli and cauliflower) aren't problems," she says. "Statistically, the biggest allergen is dairy, so if you're having problems with the baby after eating pizza, chances are it isn't the spices -- but the cheese!"

Mary Tyler of Clarksville, Tenn. had to drop milk from her diet while breastfeeding her daughter. "Little by little I was able to reintroduce milk into my diet as she got older and better able to handle it," she says.

If you suspect your baby is allergic to a food you are eating, start looking for concrete signs. "Difficult latch, a fussy baby 20 minutes after a feed, hair standing on end, eczema (especially on the face and ears), green or mucousy poop, poor sleep, biting at the nipple, arching at the breast, and extreme gassiness," McCarthy says. "These things have other causes as well, but are much more likely to be allergy symptoms."

As for specific foods, McCarthy only has one other warning: "Alcohol can also be a problem, so it's wise to avoid that." She adds that on very special occasions, one drink is not a worry. "I'm more concerned with who's going to take care of the baby if Mom and Dad are drunk than I am about the effects of a couple drinks," she says. "Alcohol kills brain cells. Enough said."

Enjoying Mealtimes Without Worrying
Worrying about your new baby and worrying about what you eat may only add to a long list of motherhood anxieties. As important as good nutrition is, it's equally important to keep things in perspective.

Rather than overhauling your eating habits, start by making better choices. When you reach for a snack, reach for an apple. When you're rushing into your local fast food joint, pick the grilled chicken sandwich and fries instead of the humungous hamburger smothered with sauces and cheese. Then relax, knowing that you are eating better already.

"You can't live your life doing everything right," Tyler says. "Okay, maybe perfect people can, but last time I looked, I still craved chocolate, felt like drinking a wine cooler, or didn't want to eat my spinach once in a while. I worry about [eating better], but like most mistakes we make as parents ... they don't kill us or the kids."

In the end, the best advice you might receive about nutrition and breastfeeding is to relax, make better food choices, one step at a time, and above all, worry less so you can enjoy the time you spend breastfeeding your baby.