Nutrition
If you generally have a good diet, you will produce healthy breast milk for your baby, even if you don't eat well at times. Women often try to improve their diets while they are pregnant. Continuing with an improved diet after your baby is born will help you stay healthy, which will help your mood and energy level. But, chronically undernourished women who have had diets very low in vitamins and minerals, and low stores in their bodies may produce milk that is lower than normal in some vitamins, especially vitamins A, D, B6, or B12. These breastfeeding mothers can help the vitamin levels in their milk return to normal by improving their diets or by taking vitamin supplements. It is recommended that nursing mothers take in about 2700 calories every day (about 500 calories more than a non-pregnant, non-nursing woman).
Fluids
Many women think they have to drink a lot of fluids to have a good milk supply. This is actually untrue. But, you do need to drink enough fluids to stay well hydrated for your own health and strength to give your baby the best care you can. Always drink when you are thirsty, which is your body's signal that you need fluid. You can make it easy to remember to get enough fluid if you drink a glass of water or a nutritious beverage, like milk or juice, every time you feed your baby.
Caffeine
Many breastfeeding women wonder about how caffeine will affect their baby. Results from studies show that, while excessive caffeine intake (more than five 5 ounce cups of coffee per day) can cause the baby to be fussy and not able to sleep well, moderate caffeine intake (fewer than five 5 ounce cups) usually doesn't cause a problem for most breastfeeding babies.