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How Breastfeeding mothers prepare their food is also important. To season foods you should use herbs and citrus as in lime and lemons. These mothers should also use water for rice or olive oil for chicken to lower the amount of bad fat in their diet.

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The long term effects of a women breastfeeding on a poor diet will affect the health of the mother. If the baby is not getting the nutrients needed they will not grow to full potential. If the mother's diet is low in calories/ nutrients this will affect the amount/ quality of the milk. The mothers energy levels will be low and they will get sick very easily if nutrients and minerals aren't in their diet.

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Nutrition experts believe it is best to breastfeed your infants because the milk is easy to digest, provides the perfect amount of nutrients, and has many other very positive influences on the baby. It's important for the mother to be eating the right diet so the milk is the best it can be for the baby.

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Eating right for breastfeeding women is key for providing the correct nutrients when feeding their baby. After giving birth, women are usually eager to get their bodies back in shape. Having a clean diet will help women achieve a healthy feeling that they might lack post pregnancy. Exercise can also help get back and maintain a healthy weight after giving birth.

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Mothers who are breastfeeding can go to ChooseMyplate.gov to find a food group plan.

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Guide to Good Food

http://healthysd.gov/link_choosing-nutrient-dense-foods/

https://www.ucsfbenioffchildrens.org/education/nutrition_tips_for_breastfeeding_mothers/

https://www.babycenter.com/0_diet-for-a-healthy-breastfeeding-mom_3565.bc

https://www.kindredbravely.com/blogs/bravely/20-quick-easy-breastfeeding-snacks

https://www.webmd.com/

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After the baby is born, women require more nutrients to provide energy lost during pregnancy and now more for the nutrients in the milk. Nutrients can come from raw fruits and vegetables, seafood, beans, eggs, and nuts. Minerals and nutrients are very important for the baby's health and well being. These are also important to the mother's recovery after carrying and feeding a baby for nine months.

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Women should drink at least 2 to 3 quarts of water a day. The water and other liquids go towards making the milk. In addition,  the mother should be drinking teas, 100% juices, and other whole milk.

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Women who are breastfeeding require a bit more calories than an average woman.On average 1,300 mg of calcium, 9 milligrams of iron, and in total 500 calories more than required before pregnancy. Extra calories are important to ensure the mother is feeding herself properly and also the baby. After the baby is born the mother's body is recovering and still requires more calories.Higher intake of iron will help you feel more energized and balanced in everyday life.