In addition to the food normally required by her own body, a nursing mother needs extra food to produce milk for her baby. Calcium, for example, which is particularly important for nursing mothers, is supplied by milk used as a drink or in cooking and by yogurt, cheese, ice cream, and ice milk. If you cannot digest milk products, your health care provider or nurse can suggest other sources of calcium. 
 
A breast-feeding mother uses 500 more calories a day than a woman who is not pregnant or nursing.  This extra calorie-burning helps you to lose weight after your pregnancy.  It is important to eat foods from all the food groups, as well as continuing to take your prenatal vitamins.  Include fruits, vegetables, breads, cereals, and protein-rich foods as much as possible. 

Certain substances, such as nicotine, alcohol, too much caffeine, and other drugs, should be avoided as much as possible. If you do smoke, smoke outside, away from your baby, at least 11/2 hours before breast-feeding.  Limit beverages with caffeine to no more than 24 oz. in 24 hours.  If you need help to quit smoking, drinking, or taking drugs, please talk to your health care provider.