Nutrition for nursing mothers

What to eat and avoid while breastfeeding

Practical guide to eating well while breastfeeding your baby

While breastfeeding, your body continues to work hard to nourish your baby. What you eat not only affects your energy, mood, and recovery, but also the quality of the milk you produce. It's not about dieting or eating for two, but about eating mindfully.

At 23 Mai Paris, we support you every step of the way through your pregnancy, not only with nursing clothes, but also with practical advice like this. Here, we’ll tell you which foods to prioritize and which to avoid during this very important time.

A woman who has just given birth, holding her baby

What to eat while breastfeeding

Your body needs more energy, fluids, and nutrients to produce milk and recover after giving birth. Here's what should be on your plate every day:

Fresh fruits and vegetables

Rich in fiber, antioxidants, and vitamins that strengthen your immune system and that of your baby.

High-quality proteins

Eat eggs, chicken, fish, legumes, and dried fruit to repair tissue and maintain stable milk production.

Whole grains

Oats, brown rice, and whole-grain bread provide you with lasting energy throughout the day (ideal for long nights!).

Dairy products

Yogurt, milk, fresh cheese, or calcium-enriched plant-based drinks. They help replenish minerals and keep your bones strong.

Water

Hydration is essential for maintaining milk production. Always carry a reusable bottle with you and keep water handy during feedings.

Tip: Always have healthy snacks on hand and create a Cart near your favorite chair. Fill it with oat bars, dried fruit, and water. Also add essential items such as nursing bracelets and absorbent pads.

Tote bag filled with fresh fruits and vegetables

To avoid or limit while breastfeeding

Even if you don't need to eliminate certain food groups, it's best to avoid or consume certain foods in moderation to take care of your well-being and that of your baby.

Excess caffeine

One or two cups of coffee a day are acceptable, but drinking more than that could disrupt your baby's sleep.

Alcohol

If you decide to have a drink, wait at least 2 to 3 hours before breastfeeding. It is always best to avoid it, especially during the first few months.

Ultra-processed foods

Avoid foods high in sugar, saturated fat, and sodium. They have little nutritional value and can affect your digestion and energy levels.

Fish with high mercury content

Such as bluefin tuna or swordfish. Opt instead for salmon, sardines, or tilapia.

Foods that cause gas or digestive problems (in some babies)

Excessive amounts of cabbage, broccoli, beans, chili peppers, and garlic can cause digestive problems. Observe your baby's reaction and adjust your diet if necessary.

Clothes suitable for breastfeeding (and for eating in peace)

Sitting down to eat and breastfeed without having to lift up your top or feel exposed is also part of taking care of yourself. We recommend functional and comfortable clothing for this period:

Breastfeeding t-shirts : with discreet cutouts that let you breastfeed comfortably at home or in public.
Breastfeeding pyjamas : perfect for nighttime snacks between feedings.
Nursing sweatshirts : perfect for air-conditioned spaces or cool weather.
Breastfeeding accessories: such as bracelets, bras, and milk storage bags.

What if I have cravings all day long?

That's perfectly normal. Breastfeeding burns between 300 and 500 extra calories per day. Satisfy those cravings with healthy, nutrient-rich options. Be prepared with fruits, nuts, smoothies, and whole grains.

Conclusion

Breastfeeding does not mean you have to follow a strict diet. It's about eating with love and awareness, for yourself and your baby. Listen to your body, take care of yourself without feeling guilty, and rely on routines and products that will make this stage easier for you.

At 23 Mai Paris, we support you beyond just clothing: with helpful content, functional designs, and a community of moms who share your concerns.

Discover our favorite collections for this stage: