K.H.
Hi Kathy,
I am a lactation consultant and teach breastfeeding classes. We developed a curriculum for the classes based on the research and evidence currently available. Here is what we teach in a nutshell:
Eat a relatively healthy, fairly varied, culturally appropriate diet. Use moderation. Most babies tolerate well whatever mom eats. Some don't but that should be addressed only if it happens.
What this boils down to is that the dietary restrictions of pregnancy are lifted but don't go overboard with the foods you've been missing. If baby has a history of allergies on either side of the family then perhaps use a little more caution for high allergenic foods.
Culturally appropriate doesn't mean you can't have your favourite sushi, Italian, spicy food, etc, but do exercise some moderation, try them slowly. It also means that if there is a special tea or soup or food that is usually provided to new mothers it is likely fine. Many are very nutritious and/or contain herbs that are believed to help with maternal recovery or milk production. In addition if there are foods that have only recently (last 100 years or so) been introduced to baby's inherited culture then use extra caution with those foods as baby has a higher risk of intolerance. (Eg: peanuts to northern/western European stock, cows milk to many Asian stock.)
You don't need cows milk to make human milk, you should make sure you have an adequate source of calcium for your sake.
Most babies do tolerate mom's diet fine. The guidelines for alcohol are indulge occasionally in moderation and timing is everything. If you wish to enjoy a glass of wine with dinner or a champagne toast, or even a cold beer on a hot day, feed baby (or if separated express your milk) first, then enjoy. By the time you need to feed (or express) again then it is likely safe. If you can still feel the effects of alcohol rethink feeding baby. If you are overfull and still feeling the effects then express (and throw away) just enough to be comfortable until the body processes the rest. While alcohol does pass readily into the milk it is also pulled out again as mom metabolises the alcohol from her blood. Drink-feed guidelines are similar to drink-drive guidelines. If you have a newborn who is still nursing very frequently it may not be practical for even an occasional alcoholic drink however that is likely to change as baby matures.
Suggestion: Don't eat chocolate by the pound, milk or juice by the quart, icecream by the pint, etc. If there is one or more foods that you have not tolerated during pregnancy, or that you used to really like and just were not interested in during pregnancy then I suggest caution when reintroducing them to your diet. Take it slow and make sure baby is tolerating it well.
If baby is "colicky" or showing other signs of possible food intolerance then a lactation consultant can help you start a food diary and then look at the results to help you find the likely culprit/s. Reactions from baby usually take place after one to two feeds following the ingestion of the irritating food. Though sometimes it is a matter of an accumlated affect.
Most babies tolerate one to two cups of caffinated beverage a day, some don't tolerate any, even decaf. You will work out with your baby where they are.
There are some herbs that are believed to be benefical or harmful while nursing. In general herbs used in doses to flavour foods in normal quantities are not an issue. Herbs used for therapeutic reasons are usually taken in very high doses. Like all medications and treatments weigh the risks and benifits before starting a herbal therapy treatment or other drug treatment including over the counter medication. Please call a lactation consultant or other health care practitioner who has access to the information if you are concerned about or considering medications etc. There is a fabulous book that most of us have called "Medication and Mothers' Milk" that really breaks down well the potential risks and benifits for nursing mothers.
I know this is long. I hope it helps. If you have specific questions please feel free to write me directly.
K. H