Lactation is a special physiological stage when mothers nurse their babies with their milk, so that the babies can obtain the best growth and development and lay the foundation for a lifetime of health. Breastfeeding mothers not only need to produce milk and nurse their babies, but also need to gradually compensate for the nutrient loss during pregnancy and childbirth, and promote the recovery of the functions of all organs and systems in the body, so they need more nutrition than non-lactating women. To put it simply: one mouth eats well, two people benefit! First of all: breastfeeding has many benefits for mom and baby! The World Health Organization recommends that infants should be exclusively breastfed for 6 months and continue breastfeeding until 2 years of age or even longer with the addition of complementary foods. The nutritional status of the mother is the basis of lactation. If the nutrition during breastfeeding is insufficient, it will reduce the amount of milk production, lower the quality of milk and affect the mother’s physical health. In addition, postpartum emotions, psychology and sleep will also affect lactation. General dietary principles: A balanced diet consisting of diverse foods is appropriate for breastfeeding mothers. The taste and smell of breast milk implicitly affects the acceptance of complementary foods and the subsequent establishment of a diversified dietary structure for older babies. The above dietary pagoda should be interpreted as follows: Point 1: Increase animal food and seafood rich in high quality protein and vitamin A. Use iodized salt. Sources of high quality protein include fish, poultry, eggs, lean meat, soybeans and their products (total 220 g/day), and lactating mothers should use iodized salt for their food. Eat seafood such as sea fish, seaweed, seaweed and shellfish at least once a week. Increase 200 ml of milk per day compared to pre-pregnancy, for a total of 400-500 ml/day. Eat animal liver once or twice a week (up to 85 g of pork liver or 40 g of chicken liver in total) Point 2: Eat a variety of foods but not too much, and pay attention to nutrition throughout the lactation period. The diet for breastfeeding mothers is a balanced diet consisting of a variety of foods, with no special food taboos. You should eat meat, poultry, fish, eggs, milk and other animal foods every day, but not in excess. Eat a variety of vegetables and fruits to ensure a daily intake of 500 g of vegetables. Practical application: 1.Mothers in normal delivery: If you feel fatigue and weakness or poor gastrointestinal function in the first 1-2 days after delivery, you can choose lighter, softer and easily digestible foods, such as noodles, hanging noodles, ravioli, porridge, steamed or boiled eggs and boiled meat and vegetables, and then you can transition to normal meals. 2.Cesarean section mothers: generally give liquid food after surgery, avoiding milk, soy milk, food containing a lot of sucrose and other flatulent food; normal diet can be resumed after anal discharge. (For post-operative mothers under general anesthesia or with more complicated surgical conditions, the diet should follow the doctor’s instructions) 3. Pleasant mood and sufficient sleep to promote lactation. Family members should be fully concerned about the breastfeeding mother, helping her to adjust her mind, relieve stress and build up confidence in breastfeeding. Breastfeeding mothers should lead a regular life and get more than 8 hours of sleep every day. The daily water requirement is 500-1000 ml more than the general population, and every meal should be guaranteed to have food with soup. Science of soup: 1, before the meal should not drink too much soup (half a bowl to a bowl of soup can be, about 150ml). 2, eat meat while drinking soup, the nutrient content of broth is only about 1/10 of meat. 3, should not drink a lot of oil thick soup (it will affect the mother’s appetite, but also cause fat indigestion diarrhea in babies). 4, soup materials should be low-fat meat, such as fish, lean meat, skinless poultry, lean ribs, etc., but also can drink egg flower soup, tofu soup, vegetable soup, noodle soup and rice soup, etc. 5, traditional: you can add soup ingredients that help to “nourish blood”, such as red dates, brown sugar, pig liver, etc. You can also add ingredients that help to promote lactation, such as chicken, soybeans, pig’s feet, peanuts, etc. Point 4: insist on breastfeeding, moderate exercise, and gradually restore the appropriate weight. Excessive weight gain during pregnancy and postpartum weight retention is one of the important reasons for female obesity. 2 days after delivery we can start to do puerperal health exercises, every 1 to 2 days increase 1 section, each section do 8 to 16 times. Regular aerobic exercise, such as walking and jogging, will start 6 weeks after delivery. Aerobic exercise gradually increase from 15 min per day to 45 min per day, adhere to 4-5 times per week. Point 5: Avoid smoking and alcohol, strong tea and coffee Smoking and drinking alcohol can affect lactation. The nicotine and alcohol in tobacco can enter the baby’s body through breast milk, affecting the baby’s sleep and psychomotor development. The caffeine in tea and coffee may cause excitement in the baby. Breastfeeding mothers should avoid smoking and drinking alcohol, and prevent second-hand smoke inhalation for both mother and baby. Mothers should avoid drinking strong tea and large amounts of coffee to avoid excessive caffeine intake. “It is a traditional Chinese custom to sit on the moon, and the diet during the moon period is often over-emphasized, with excessive intake of animal food, resulting in excess energy and macronutrient intake and obesity; or, due to many taboos, not eating or less eating vegetables and fruits, resulting in insufficient or lacking micronutrient intake. Resuming the general diet immediately after the “full moon” will also affect the continuation of breastfeeding. New mothers, now we have to correct this dietary misconceptions, to achieve a variety of food during the puerperium but not in excess, to pay attention to the nutrition of the whole breastfeeding stage to ensure the quality and quantity of milk, to provide a solid guarantee for our continued breastfeeding!