Most women do not get enough calcium in their diets. Lactating women need 1200 mg per day. What this means for a breastfeeding mom is that she'll need an extra 12 to 15 grams of protein per day to meet her own needs and those of her baby. One glass of milk provides 8 grams of protein. One egg provides 7 grams of protein.
Protein is found in meat, fish, liver, poultry, eggs, milk and soybeans.
The RDA iron recommendation for women is 15 mg. Make sure you stay out of this category. While iron is best absorbed in an empty stomach, having eaten citrus fruits or tomatoes an hour or so before iron rich foods will help you absorb the iron. The iron and vitamin D in breast milk is easily absorbed by the baby. Maternal iron stores do not influence concentrations of iron in breast milk.