Are you breastfeeding or would like to and are you wondering about your diet? Should you increase your calorie intake and limit or even eliminate certain foods? Rest assured, breastfeeding is natural and does not require you to follow drastic advice; if you have a balanced diet, you are already on the right track! But let's take a closer look at the recommendations on the subject in this new article!
What you need to know...
You should know that milk production requires a large amount of energy, both for the nutritional content of the milk (proteins, essential fatty acids, lactose, vitamins, minerals, hormones, probiotics, enzymes, growth factors, etc.) and for the energy needed to produce it. For information, 100ml of breast milk provides 67 kcal, when you know that you can produce up to 1 litre per day, it is easier to understand why you need to ensure that you have enough food without being excessive. And what does this mean for you in concrete terms?
- A sufficient intake of proteins which represents a nice portion of meat, fish or eggs of about 150g per day, i.e. 1 minced steak at lunch and 1 egg in the evening or 1 fish fillet at lunch and 1 slice of ham at dinner...
- Thelipid intake remains unchanged (= fats) but be careful about their quality by favouring vegetable fats rather than animal fats, i.e. vegetable oils and by favouring those rich in omega 3 such as rapeseed, walnut, linseed or camelina oil, or even mixtures of oils....
- As for carbohydrates, limit fast sugars such as sweets and biscuits and opt for good slow sugars with a low glycemic index such as whole grain products (pasta, rice, semolina, bread, etc.), unrefined flours, legumes, etc.
Another important indication is that breast milk requires 0.6 to 1 litre of water per day. A breastfeeding woman therefore has a significantly higher water requirement to produce the right amount of milk. This represents about 3 litres per day, which translates into a consumption of drinking water of about 2 litres per day in addition to the water used for food. These recommendations are, of course, increased in hot weather.
Unlike other nutrients, iron requirements are lower than for a non-pregnant woman, until the return of the menstrual cycle is restored. As far as calcium is concerned, continue to eat calcium-rich foods, in particular 3 to 4 dairy products per day, in the form of milk (to drink or in preparations such as béchamel or purées), dairy products (yoghurt, fromage blanc, Petit Suisse, faisselle) but also a handful of nuts such as almonds, walnuts or hazelnuts. You can also eat all kinds of cheese again. Isn't that wonderful?
In addition, in order to meet your needs, it is recommended that you choose fresh or frozen vegetables and fruit in their natural state rather than canned or prepared foods, as well as seasonal and preferably local products, which are richer in vitamins. Â Â Â Â Â Â Â Â Â Â
I would like to draw your attention to the many requests I receive in my office to lose weight quickly after giving birth while breastfeeding. Weight loss "diets" of any kind are not recommended during breastfeeding. You should know that it is easier to lose the weight gained during pregnancy when you are breastfeeding, but you must be patient! If you have put on weight, it is to have the energy to produce milk. Breastfeeding women are therefore better off, as the calories needed to produce milk require extra energy to help them lose weight in the medium term.
A closer look at two specific situations
When you are breastfeeding twins or more, it is not necessary to eat twice as much. Milk production will adapt to the stimulation and therefore the needs of your babies.
During close pregnancies , and especially if you are breastfeeding, your body is under a lot of pressure and draws on your reserves. Your doctor or dietician can advise you on which nutrients you should take and which you should supplement. These often include iron, vitamin D and folate.
Precautions to take during breastfeeding
In addition toalcohol and tobacco, for which the public authorities are making a great effort to raise awareness, it is important to know that caffeine also passes into breast milk and that its elimination is much slower in newborns than in adults. Try not to exceed 3 cups per day or opt for decaf to limit the occurrence of transient hyperexcitability!
Furthermore, it is preferable to apply a precautionary principle with regard to soya and soya-based products. They contain phytoestrogens, which are likely to be endocrine disruptors and pass into breast milk. Therefore, do not exceed 1 soya-based product per day (soya-based desserts such as yoghurts, soya-based vegetable juice, tofu, etc.).
To make all the above information even clearer for you, I have attached an example of a typical day's meals for a breastfeeding woman:
- Breakfast: Breastfeeding tea, cottage cheese with chia seeds, buttered wholemeal bread with jam and fruit salad
- Snack (if you feel hungry): An unsweetened drink, a yoghurt and a "Pain des fleurs" or a puffed rice cake
- Lunch A 150g portion of fish or meat, with wholemeal starchy foods and raw or cooked vegetables, as well as a portion of cheese and a piece of seasonal fruit for dessert, not forgetting to hydrate with water (still or sparkling)
- Example: Fillet of hake in foil, brown rice pilaf and leek fondue
- Example: Blanquette of veal, mashed potatoes and carrots sautéed with garlic
- Snack: A glass of ½ skimmed or whole milk with pancakes and compote
- Dinner Vegetable soup or raw vegetables, egg and wholemeal starch, cottage cheese and baked fruit
- Example: Egg Florentine (spinach) with quinoa and wholegrain bulgur
Frequently asked questions...
I will end this article with the answer to 3 questions that you frequently ask me in consultation!
"Are there any foods to avoid?"
NoSome foods (e.g. onions, cabbages, spices) can be added to your milk, unless they affect your baby's intestinal transit (e.g. cabbages and legumes) or cause allergic reactions (e.g. cow's milk proteins). In addition, some foods (onions, cabbage, etc.) or spices " flavour " your milk. This is a wonderful opportunity to introduce your baby to different tastes and to make it easier to start diversifying his diet. Did you know that? All these flavours were already experienced by your baby in utero.
True or false? "Beer promotes lactation
False. It is the latching on and sucking of your baby that gradually increases lactation. Any alcoholic beverage is also strongly discouraged during breastfeeding.
True or false? "Will my milk be nourishing enough?
Real. Your milk will always be nourishing enough for your baby. You should know that the composition of the milk varies over time (colostrum, transitional milk and then mature milk), during the feeding (the milk is increasingly rich in fat) and adapts to your child's needs. By opting for a balanced diet, a healthy lifestyle and optimal hydration, you will ensure good breastfeeding without drawing on your reserves!
I sincerely hope you have a wonderful time with your baby during this breastfeeding. Once again, listen to yourself! You know best what is good for your child and if you find it difficult, get help from your doctor, a lactation consultant, a midwife or a dietician-nutritionist...
Dietician - Nutritionist specialising in paediatrics
Sources
Guide Nutrition during and after pregnancy, PNNS, September 2007