“You should know that 500 to 700 kcal / day are needed to make breast milk. This is why it is essential to monitor your diet during this key period, and in particular its quality. During breastfeeding, nutrients are moreover better absorbed by the body ”, comments Marina Colombani, dietitian and micronutritionist. “In fact, it is not the quantity that matters. The “reserves” accumulated during pregnancy continue to provide you with energy, ”she explains. On the menu of a breastfeeding mother: we focus on diversity! With fruits, vegetables and protein at each meal, whole starchy foods, pulses, two or three servings of dairy products per day, fatty fish once or twice a week and unlimited water. “A woman who breastfeeds her baby and produces 800 to 900 ml of milk daily, should drink at least 2 to 2,5 liters of water each day. If plain water dominates in the intakes, hydration can also come from soups, gazpachos or infusions in addition ”, indicates the expert.
Listening to your body
The period of breastfeeding should not coincide with that of a diet. “It is important to have enough to eat at the risk of being tired,” warns Marina Colombani. This is why a snack is “authorized” to avoid pump strokes. It could be a handful of oilseeds or a slice of wholemeal bread with a little butter, a hot drink, a fresh fruit or a compote without added sugar, or even a fruit juice. Avoid the caffeine that passes into breast milk (1 or 2 cups per day maximum) and sodas. “If you want to have an occasional drink as an aperitif, wait until you have finished your feed. And wait 2-3 hours to give the breast again, ”concludes Marina Colombani.
In video: Breastfeeding: is my baby getting enough milk?
While breastfeeding, it is advisable to eat a balanced diet to fill up on vitamins, minerals, proteins, etc. We can favor certain types of food to have energy and stimulate milk production.
Јечам слад
Barley malt has galactogenic effects. That is to say, it promotes lactation. It is found in dark beer (non-alcoholic), brewer’s yeast or in Ovomaltine powder. Brewer’s yeast, in flakes, is sprinkled on salads, for example. It contains group B vitamins which protect the intestines and strengthen nails and hair. It boosts the immune and nervous system and brings minerals to the body (potassium, calcium, iron, magnesium).
Масна риба
Anchovies, herrings, sardines and mackerel are among the oily fish. Very rich in omega 3, the good fatty acids, they participate in the development of the nervous system and the brain of the child. They also contain vitamin D and magnesium. Pickled, canned or grilled, you can eat oily fish once or twice a week.
Уљано семе
Almonds, walnuts, hazelnuts are rich in polyunsaturated fatty acids. They participate in the proper functioning of the nervous system and cells. Very rich in magnesium, they soothe you throughout the day. Their satiating effect helps prevent cravings, common when breastfeeding. Do not hesitate to consume the oilseeds mixed, to vary the pleasures and the contributions. A handful a day is enough.
Биљни чајеви
Don’t skip breastfeeding herbal teas! There are mainly fennel and verbena based. They allow you to stay hydrated and stimulate lactation thanks to their galactogenic effect. We find some
in specialized organic stores or pharmacies. The right pace to get results? Consume
3 herbal teas per day, well infused.
Шаргарепа
Available all year round, the carrot is full of benefits. Put it on the menu, cooked or raw. Not only is it full of vitamins C, B and K, but in addition it contains vitamin A. This promotes the proper development of vision. To multiply its benefits, consume it seasoned with olive or rapeseed oil.
Sheep yogurts
If you suspect cow’s milk allergy, prefer yogurts and cheeses made from goat’s or sheep’s milk to protect your baby. They are good sources of calcium and protein.
јаја
Rich in omega 3, eggs (labeled Bleu-Blanc-Cœur, for example) can be eaten every day when neither fish nor meat are on the menu. Well supplied with proteins, they bring a good dose of energy to the body. They are also a significant source of vitamin B which boosts concentration and the brain.