Breastfeeding requires energy, patience, and special self-care. To ensure your body can produce enough milk while remaining healthy, it's essential to eat a balanced diet and stay well hydrated. Here are some tips to help you take care of yourself during this precious time.
🥗 The breastfeeding mother's diet
Breastfeeding burns about 500 extra calories a day, so it's essential to nourish your body with quality foods. Here are some key principles to follow:
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Balanced meals:
Focus on seasonal vegetables, proteins (white meats, fish, legumes), and whole-grain starches to fill up on nutrients. A typical plate could consist of quinoa, grilled chicken, and mixed greens. Add a yogurt and lemon sauce for calcium and vitamin C.
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Good fats:
Focus on omega-3s (oily fish, flaxseed oil) to promote baby's brain development and support your own energy. Avocados, chia seeds, and walnuts are also valuable allies.
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Dairy products or their alternatives:
Calcium is essential to compensate for the calcium transferred through breast milk. Choose low-fat products or calcium-enriched alternatives such as plant-based drinks.
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Healthy snacks:
To avoid cravings, opt for a handful of almonds, plain yogurt, or unsweetened applesauce. Homemade oatmeal energy bars are also a great option.
💧 Hydration, the key to successful breastfeeding
Producing milk requires a lot of water, so it is essential to drink regularly throughout the day.
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Water as a priority:
Drink at least 2 liters a day, or more if you feel thirsty. Keep a water bottle handy during feedings to remember to stay hydrated regularly.
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Breastfeeding herbal teas:
Made with fennel, anise, or nettle, they can stimulate lactation while hydrating. Prepare a large thermos to drink throughout the day.
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Fresh juices and smoothies:
Green smoothies, enriched with spinach, banana and plant-based milk, provide vitamins and fiber while hydrating.
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Signs of dehydration:
A dry mouth, headaches, or dark urine may indicate a lack of water. Drink regularly even if you don't feel thirsty.
🚫 Foods to limit
Certain foods can affect the taste of milk or cause discomfort in babies:
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Spicy or strong foods (garlic, onion):
Although some babies tolerate them, others may be uncomfortable. Introduce them gradually.
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Caffeinated drinks:
Coffee, tea, and soda should be consumed in moderation (no more than 300 mg per day), as caffeine passes into breast milk.
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Alcohol: It is best to avoid or consume it sparingly, allowing several hours before the next feeding.
🌟 Taking care of yourself every day
Breastfeeding requires a lot of energy. To stay in shape:
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Take the time to eat:
Even if the pace is intense, give yourself breaks to eat properly. Mindful, stress-free eating promotes better digestion.
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Plan easy meals:
Cook in bulk and freeze portions for those days when time is short. Casseroles and soups are especially convenient.
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Get help:
Accepting help with meal preparation or grocery shopping can make a big difference. Delivered meal kits can also make your life easier.
🧘♀️ Recharge your batteries to breastfeed better
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Gentle physical activity:
Walking, postnatal yoga or simple stretches can help relieve muscle tension caused by repeated breastfeeding positions.
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Moments of relaxation:
Taking a few minutes for yourself, even just to read a book or take a short nap, helps recharge your batteries.
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Caring environment:
Don't hesitate to express your needs to those around you so that they can support you on a daily basis.
🌺 Milky Hour, alongside mothers
At Milky Hour, we know how important it is to take care of yourself while caring for your baby. Our nursing clothes are designed to offer comfort and practicality, to support you in all your daily activities.