Most importantly, maintain a balanced diet.

Just like you, your body is truly amazing! It has proven that during the past nine months of nurturing your baby. Rest assured, it will continue to help you give your baby the best care. From the beginning of your pregnancy, you have been preparing for breastfeeding, and your breast milk is sure to be of excellent quality.

To live in harmony with nature, simply ensure you follow a healthy, balanced diet:

Menu suggestions:

Consume five servings of fruits and vegetables and four servings of dairy products daily, along with grains (bread, pasta, rice) or legumes, and protein (meat, fish, eggs) at each meal. Don't forget to stay adequately hydrated, but not excessively: water is essential for the body, but drinking more than 1.5 to 2 liters per day will not increase milk production!

You can eat almost anything, but in moderation...

You can eat any food while breastfeeding, but in moderation; doubling the portion size will not improve the quality of breast milk. However, some foods can affect the composition of breast milk (fat and vitamins), so try to maintain a healthy and balanced diet, focusing on vegetables, fruits, and high-quality protein.

Furthermore, limit or even avoid caffeine and alcohol, as they can enter breast milk one to three hours after ingestion. If you occasionally crave coffee or champagne, wait until after breastfeeding is complete.

Supplement calcium

Breastfeeding depletes your calcium reserves, so it's essential to supplement with this mineral to maintain bone health and help your baby's bone development, as bone formation requires a significant amount of calcium.

Calcium sources:

Yogurt, milk, dairy products, and cheese are all good sources of calcium; consuming four servings of dairy products daily can prevent calcium deficiency. However, it's important to note that spread cheeses and goat's milk cheeses are lower in calcium, while hard cheeses (such as Gruyère and Comté) have the highest calcium content. Additionally, some mineral waters are high in calcium and can supplement your daily intake. Since Listeria and Salmonella are not transmitted to babies through breast milk, it's not necessary to avoid raw milk cheeses (unless advised by a doctor). However, if your baby is allergic to cow's milk protein (causing gas, abdominal pain), you may need to temporarily stop consuming dairy products.

Supplement iron

Iron is a trace element that the human body cannot synthesize on its own. Iron deficiency can lead to a decrease in red blood cell count, causing fatigue and increased susceptibility to infections. Furthermore, babies need the iron in breast milk to produce blood, so iron deficiency must be avoided. Eat plenty of iron-rich foods and avoid excessive consumption of coffee, tea, or alcohol, as these can reduce iron absorption.

Iron source:

If you prefer, remember that the foods richest in iron are blood sausage, offal, as well as beef, duck, and seafood (oysters, clams). While animal-based iron is most easily absorbed, legumes (lentils, chickpeas), whole grains (wheat germ), and some vegetables (watercress, broccoli, spinach) also contain good sources of iron.

Don't overlook essential fatty acids

The body needs fat, especially unsaturated fatty acids (found in plants and fish), which are essential fatty acids that the body cannot synthesize on its own. Pay special attention to your intake, as it is crucial for your baby's brain development and maintaining a balanced nervous system, and may even reduce the risk of postpartum depression. At the same time, moderately limit your intake of saturated fatty acids (from processed meats and fatty meats).

Sources of fatty acids:

Essential fatty acids, especially Omega-3, are mainly found in fatty fish (salmon, sardines, etc.) and some oils (canola oil, walnut oil). Adding two tablespoons of canola oil to your salad daily can meet your Omega-3 needs.

Foods to avoid

When breastfeeding, you pass on nutrients to your baby, but sometimes you also pass on harmful components... For your baby's health, please avoid or reduce the following foods:

peanut:

If there is a family history of food allergies, the baby may also be at risk. Avoid foods containing peanuts while breastfeeding and consult a doctor.

soy:

Although no adverse effects have been observed, it is recommended to avoid consuming soy products (soy milk, tofu, etc.) as they contain phytoestrogens that can be passed through breast milk. Also, avoid soy-based nutritional supplements.

caffeine:

Caffeine from coffee can also pass into breast milk. Although babies metabolize coffee faster than you, please do not drink more than three cups of coffee a day, otherwise your baby may become temporarily overstimulated.

Alcohol:

As during pregnancy, please avoid any alcoholic beverages while breastfeeding.

tobacco:

If you have not yet quit smoking, please try to reduce your smoking and wait at least two hours before breastfeeding to reduce the nicotine, tar, and carbon monoxide content in your breast milk.