Tell me, what do we eat during breastfeeding?

Nutrition during Breastfeeding... a topic that is indeed a source of many questions for new mothers!

Coralie Costi, nutritionist in Paris (6th), will shed light on the subject for you!

Each of us approaches breastfeeding in her own way, but if there is one thing all mothers, breastfeeding or not, have in common, it is wanting the best for their child.

The composition of breast milk regularly adapts, depending on the baby's age of course, but also according to the time of day: for example, like our meals, it is richer in proteins and fats at noon and in the evening! During the feeding, it is its concentration that changes. One thing is certain then: it is generally perfectly suited to our child's needs. And for us? Just have a balanced diet. That's it. So is it good? Is that all?

Shall we stop here?

Well, no obviously, because imagine that we inevitably ask ourselves questions. Because we are never sure we are not the exception that proves the rule, because we are overloaded with contradictory information and overwhelmed with doubts. About breastfeeding yes, but then about diet! It’s already complicated normally, so now! Who still knows what to eat when from one year to the next a food is sometimes praised, sometimes demonized?

And then what does it even mean to have a balanced diet? Because, well, we just spent nine months watching what we ate and eyeing sushi…

First of all, what is a balanced diet when breastfeeding?

It is a varied diet, with three meals a day and possibly one to two snacks, depending on your hunger. It should provide sufficient calcium, which you will find in milk and dairy products, or, failing that, in so-called “calcium-rich” mineral waters (Hépar, Courmayeur, Contrex…).

It should also provide you with iron. The best absorbed iron is found in meat, but also in shellfish, eggs, or fish. Legumes are a significant source of iron, but it will be much less well absorbed. To promote its absorption, it will be interesting to combine them with foods rich in vitamin C.

Fresh fruits and vegetables, preferably local and seasonal, will obviously be part of the menu but in reasonable quantities: a source of fiber, excessive consumption could cause diarrhea in your child.

What is the impact on the composition of milk?

The content of proteins, carbohydrates (including lactose), and lipids is generally very stable in milk and is hardly affected by your diet. However, it is important to consume good quality lipids, rich in essential fatty acids, because their concentration in your milk depends exclusively on your diet. Essential for baby’s brain development, you will find them in grape seed oil, sunflower oil, walnut oil, and rapeseed oil.

DHA, the most famous omega-3, is found almost exclusively in fish, and the fattier the fish, the higher its DHA content will be (salmon, sardine, mackerel, herring, smoked trout). However, be careful to limit the consumption of fatty fish to once a week as they may contain pollutants.

Lean fish, at a rate of two servings per week, also help cover your needs (red mullet, anchovies, trout, sea bass or wolf fish, sea bream, turbot, pike, smelt, halibut). And if you don’t like fish? The famous cod liver oil that has made so many generations grimace is the best alternative!

Your diet will also affect the flavor of the milk. Indeed, some "strong" foods like garlic, onion, cabbage, or spices will change its taste. Should you avoid consuming them? If you already ate them during your pregnancy, no: your baby has already tasted everything through the amniotic fluid. Otherwise, indeed, it is better to keep them away for a while, as they may discourage the baby from feeding.

Should you eat more?

To be honest, it depends. While it is true that lactation consumes a lot of energy, the weight gained during pregnancy already constitutes a more or less significant reserve. The body will draw on the fats it has stored for months.

Some mothers will be hungrier than usual; they will then be advised to increase their energy intake and add, for example, one to two snacks during the day. It is therefore essential to listen to your feelings of hunger and satiety.

However, starving yourself or following a restrictive diet is out of the question! It would be counterproductive and dangerous for both you and your baby.

Moreover, post-pregnancy weight fluctuations vary greatly from one woman to another, so do not hesitate to seek guidance from a dietitian nutritionist when the time comes.

Should you drink until "no more thirst"?

Water is the only essential drink for our body; we cannot say it enough. However, contrary to popular belief, lactation does not require the mother to drink extra liters of water. 1.5 to 2 liters of water per day may be sufficient for one woman, while another may need to drink more.

It is not uncommon to be very thirsty during breastfeeding. In that case, it may be wise to keep a bottle of water within reach.

But there is no need to force yourself to drink several liters of water "without thirst" per day; it will not increase milk production.

It is mainly the stimulation of the mammary gland and your baby itself that impact milk production. Likewise, drinking milk to produce more is unnecessary.

In other words, once again, it is very important to listen to our sensations, which is not always easy when all our attention is focused on the baby.

Are there any forbidden drinks?

You can absolutely drink coffee, but limit it to 2 or 3 cups per day maximum, unless it is decaffeinated. Black tea should also be moderated due to its caffeine content and because it limits iron absorption.

However, it is strongly advised not to consume alcoholic beverages during breastfeeding.

Primarily because alcohol passes into the milk at a rate equivalent to that which passes into the blood. In other words, for an adult, one glass is not much... but on your baby's scale, it could cause significant cellular damage.

Moreover, alcohol will significantly reduce the let-down reflex and thus make feeding more difficult.

And what about beer then?

It is often said that beer stimulates lactation because it would increase prolactin levels. In truth, when breastfeeding, our prolactin levels are constantly stimulated, via Bluetooth, by the baby! The feeling of having fuller breasts reported by mothers who drank beer during breastfeeding mainly comes from the fact that, since the let-down reflex is reduced, the baby sucks less. And if the baby seems satisfied... it's probably because they are a little... tipsy. Non-alcoholic beer should also be avoided because it still contains a little alcohol.

In case of accidental or very occasional consumption, there is no need to pump your milk and throw it away, nor to panic. Just make sure to space the next feeding by at least two hours or more after ingestion, which is not always easy to put into practice... so if we can avoid it, we avoid it!

If there is one thing to remember from all this, it is to listen. The best advice I was given, and perhaps even one of the only ones, is "Trust your baby." They are your best indicator. Trust yourself too. As a general rule, your diet will be enough to cover your baby's needs: not only is it a perfect remote control, but also, the baby helps themselves first... and you give them the best.

A few words about Coralie Costi

"It was upon announcing my pregnancy that I decided to make a 180° turn and become a dietitian nutritionist. And it was much later still that I specialized in pediatric nutrition. In other words, when I started breastfeeding my daughter, my knowledge on the subject was almost nonexistent. And then over time, that little magical "instinct maternel" (maternal instinct) literally caught me on the fly, and our wonderful breastfeeding journey lasted two and a half years. With doubts and fears, of course, but above all with certainties and the best guide there is, my daughter."

Today, it is with joy that I joined the dietetics office of Adélaïde D’Aboville right in the heart of Paris, in the 6th arrondissement. I welcome you there and support you with kindness and as close as possible to who you are, with one guiding principle: achieve your goals while enjoying yourself!

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