The mother who breastfeeds her baby is not only responsible for her own body’s nutritional needs but also for her baby’s ration, so how do you eat? What to eat? How much? What are the benefits for both mother and baby? According to the recommendations of the Chinese Nutrition Society, on the basis of the dietary requirements of normal adult women, lactating mothers should increase energy by 500kcal per day and protein by 20 grams per day, in addition to the three meals, additional meals can be appropriate. 1. Increase animal food and seafood rich in high quality protein and vitamin A, and choose iodized salt. 1. Increase about 80~100g of fish, poultry, eggs and lean meat per day than before pregnancy (total 220g per day), and partially replace with soybean and its products if necessary. 2.Drink 200ml more milk per day than before pregnancy, so that the total amount of milk drunk reaches 400~500ml per day. 3.Eat animal liver once or twice a week (the total amount reaches 85g of pork liver, or 40g of chicken liver in total). 4.Eat seafood such as sea fish, seaweed, seaweed and shellfish at least once a week. 5. Use iodized salt to cook food. Second, the puerperium food is varied but not excessive, and emphasis is placed on nutrition throughout the lactation period. 1. The puerperal diet should be a balanced diet consisting of diversified foods, with no special food taboos. 2. Animal foods such as meat, poultry, fish, eggs and milk should be eaten every day during the puerperium, but not in excess. Eat a variety of vegetables and fruits to ensure a daily intake of 500g of vegetables. 3. Ensure adequate and balanced nutrition throughout the breastfeeding period to continue breastfeeding. 3.Pleasant mood and sufficient sleep to promote lactation. 1.Family members should care for the breastfeeding mother, help her to adjust her mind, relieve stress and build up self-confidence in breastfeeding. 2. Lactating mothers should live a regular life and ensure more than 8 hours of sleep every day. 3. The daily water requirement of lactating mothers should be 500~1000ml higher than that of the general population, and every meal should be guaranteed to have food with soup. 4. Insist on breastfeeding, moderate exercise, and gradually restore the appropriate weight. 1.Start to do puerperal health exercises 2d after delivery. 2.Start regular aerobic exercise such as walking, jogging, etc. 6 weeks after delivery. 3, aerobic exercise from 15min per day gradually increase to 45min per day, adhere to 4~5 times per week. V. Avoid smoking and alcohol, strong tea and coffee. 1. Lactating mothers should avoid smoking and drinking alcohol, and prevent the mother and baby from inhaling second-hand smoke. 2. Lactating mothers should avoid drinking strong tea and large amounts of coffee to avoid excessive caffeine intake. The mother during breastfeeding should not only meet her own needs but also pay attention to the requirements of nutritional consumption during lactation. First of all, lactating mothers should try to eat a full range of foods, not just a few things based on their own preferences, to ensure that they can consume enough nutrients. You can also choose to drink more soups, such as chicken, duck and fish soups, which can increase nutrition and promote milk production. In addition to the three meals a day, you can add more meals, four to five meals a day, and drink more water during the period, which can also promote milk secretion.