A lactating mother requires adequate nutrition to support milk production. The document outlines that the calorie requirement during lactation is over 550 calories per day, with an emphasis on whole grains, juices, soups, vegetables, and water. It provides nutritional instructions for breastfeeding mothers to eat a well-balanced diet without counting calories, include a variety of healthy foods like oats, brewer's yeast, nuts, rice, carrots and limit alcohol and caffeine intake. The list also includes superfoods that support lactation like garlic, ginger, fennel, dill, yogurt, spinach, hummus, sesame seeds, papaya, flax seeds and water.