We know that pregnancy is a period when the mother-to-be's diet is crucial for the good development of her baby. But so is breastfeeding; we must ensure that the young mother eats well and sufficiently for her own health, but also that of her baby. We take stock of nutrition during breastfeeding in this article!
Eat more while breastfeeding
To be able to produce milk, your body needs more calories than usual (around 500 per day when exclusively breastfeeding!). These calories come from your postpartum diet, but also from fat reserves accumulated during pregnancy. And yes, the extra pounds stored during these 9 months actually have a use : feeding your little baby when he is born! Nature is well done, right? This is why breastfeeding is known to help you lose weight more quickly after giving birth.
So you may feel hungrier than usual while breastfeeding; This is normal, you should neither worry nor limit the quantity of what you eat.
Eat more yes, but eat better too!
After 9 months of deprivation, you will probably want to catch up on the foods prohibited during pregnancy: sushi, cold meats, unpasteurized cheese... And that's normal! Treat yourself, but make sure you eat healthily in the long term , to have maximum energy to take care of your little one. And yes, the first months with a baby are sport!
Favor whole grains , fruits and vegetables over industrial and processed products; your body, mind and energy will thank you. Also think about proteins and fats (oils, dried fruits and seeds, fatty fish, avocados, etc.), as well as dairy products to have a sufficient calcium intake. Plan healthy snacks between your meals, with fruits and oilseeds for example. Jolly Mama cereal bars are a healthy snack dedicated to breastfeeding mothers. Finally, hydrate yourself properly, at least 1.5L per day, because breastfeeding makes you thirsty.
If you are a little tired during these first months (and this is completely normal), do not hesitate to supplement with vitamins after consulting your doctor, midwife or pharmacist. Vitamin D, essential for the good development of babies, can also be beneficial to you: it is also possible that you ingest your baby's vitamin D yourself at a dose 6 times higher so that it recovers in your milk ( check with your doctor first, of course).
The easy, magical and super-suitable recipe for postpartum is broth ! An ancestral recipe rich in collagen, trace elements, calcium and magnesium, simple and economical. You can prepare it in large quantities during your pregnancy then freeze it, and eat it every day during your first month (or more!) postpartum.
Does feeding while breastfeeding impact baby's development?
Your breast milk becomes scented with the aromas of the foods you eat. The more varied your diet, the greater the chance that your baby will enjoy these flavors later. However, your diet, whether balanced or not, will not impact your child's development. Breast milk is made from the mother's blood, and varies throughout the day and year to adapt to your baby's constant needs. Magical, right?
Food guide while breastfeeding
Foods prohibited while breastfeeding?
Just like the idea that it is forbidden to drink alcohol while breastfeeding (you can, in moderation – we explain it to you in detail here ), there is an idea that certain foods should be prohibited during breastfeeding. 'feeding with milk. Info or intox ?
There are indeed foods to avoid while breastfeeding , such as energy drinks, coffee, alcohol in moderation, and all kinds of medications incompatible with breastfeeding (you can consult the CRAT website to check compatibility ). Dairy products can be a problem if your child is sensitive, intolerant or allergic to cow's milk proteins; in this case, it will be necessary to do a total avoidance for at least 3 weeks to remove all traces of PLV in your blood (but must be done on the recommendation and confirmation of your doctor, pediatrician or midwife).
Certain foods are known to reduce milk production , such as sage, parsley and peppermint. However, no studies have really supported these facts, and the quantities you ingest will be too small to have a long-term impact that could really harm your production.
Certain foods, on the other hand, are known for their galactogenic effects, which means that they boost milk production : almonds, fenugreek, fennel, barley, anise... However, you are not supposed to need this type product to increase your milk production; it is your baby's sucking that determines the quantity produced. Galactogenic foods, consumed in large quantities, can increase a REF (strong ejection reflex).