If you are in the process of breastfeeding, then your body definitely would need extra calories. You should take 2200 to 2500 calories in a day. These calories will increase the nutrition level of your milk. To get this extra calorie you should go for the foods like whole grain bread, banana, apple, yoghurt. Focus on making healthy choice of diet that will help in producing more milk.  Hence, breastfeeding mother needs 3.1 ltr (13 cups) fluids for the optimal health of the baby and mother. The mother can stay hydrated whole day by consuming adequate fluids. Drink water more often or if you like you can consume any healthy beverages every time you breast feed. Maintaining a good fluids and calorie intake in your diet is very much important for a lactating mother.