By breastfeeding your baby, you offer him a unique food perfectly adapted to his needs. But what should be eaten while breastfeeding? Here are our tips for meeting your dietary needs during breastfeeding
The same balanced diet you followed during your pregnancy, and even a little more…
Even when your diet is deficient, your body can produce milk of good quality and in sufficient quantity to support your baby’s growth and health. But to not miss any of the magical moments to come, you must maintain a good diet and replenish your reserves of certain particular nutrients.
Energy PLEASE
Keep the good eating habits acquired during pregnancy. By choosing larger portions and having 3 snacks a day, you will meet your higher energy needs, about 450 calories more than you consumed before your pregnancy. Still hungry? Choose snacks that are easy to prepare and rich in protein and fiber, to fill you up until the next meal. And, rest assured, this extra energy is used to produce your milk and should not make you gain weight.
| Protein sources | Sources of fiber |
| Meat | Whole grain products |
| Fish | Nuts |
| Poultry | Legumes |
| Seafoods | Fruits |
| Eggs | Vegetables |
| Cheese | |
| Yogurt | |
| Milk |
No weight loss diets!
Weight loss diets should be avoided during the first 30 days after delivery. This could affect milk production, which is stabilizing. During the first month of breastfeeding, it is therefore important to eat enough.
Once the first month has passed, gradual weight loss should no longer be a problem. Rapid weight loss, however, can hinder your baby’s growth and weight gain. Start small by reducing your intake of high-fat foods such as butter, cakes, pastries, and fattier dairy products.
In search of good fats
The type of fat in your diet influences the quality of fat in your milk and can affect your child’s development.
Choose healthy fats:
- Marine or fish farms: trout, salmon, haddock, halibut, sole, shrimp, scallops;
- Vegetable oils such as olive, canola, or sunflower oil. Put them in your salad dressings or on your vegetables.
- Avoid sources of hydrogenated fats such as fried foods, chips, etc. as often as possible.
Beware of alcohol
About an hour after being consumed, alcohol passes into your milk, which has the effect of affecting the smell and the amount ejected. Your baby’s prolonged exposure to alcohol could also slow down his motor development. Wait until the alcohol is eliminated from your body before breastfeeding. One drink (240 ml of beer or 150 ml of wine) takes 2 to 3 hours before being eliminated.
Reduce coffee…
Just like alcohol, caffeine is found in your milk 1 to 3 hours after ingesting coffee or tea. Caffeine can build up in your child’s body and disrupt sleep. It is therefore best not to drink more than 1 to 2 cups of coffee or tea per day. Also pay attention to other sources of caffeine: colas, chocolate, and some medications.
The adventure of flavors
No food is bad for your baby. Your milk has different smells and flavors depending on what you ate in the previous 4 to 6 hours. Take advantage of breastfeeding to give your child a unique sensory experience! If the baby reacts and becomes irritable, a portion of food eaten at the previous meal may make your milk taste too strong. Temporarily avoid this food, and reintroduce it 5 days later, to make sure that baby has not changed his mind …
