Nutrition and breastfeeding: 5 tips to stay in shape

The arrival of a baby turns everyday life and the mother's nutritional needs upside down. While breastfeeding is a unique bonding experience, it also requires a lot of energy from your body. Between short nights, repeated feedings, and accumulated fatigue, knowing what to eat becomes essential for your well-being and that of your child.

At 23 Mai Paris, we support mothers in all aspects of motherhood. In this article, we share five practical nutritional tips to help you stay in shape while breastfeeding.

Why monitor your diet while breastfeeding?

 

During the postpartum period, your body works hard to produce milk. Contrary to popular belief, it is not a question of following a restrictive diet, but of providing the necessary nutrients to avoid extreme fatigue.

A balanced diet allows you to:

• Maintain your energy throughout the day
• Promoting good milk production
• Recover more quickly from childbirth
• Staying in good spirits despite fatigue

A healthy lifestyle allows you to fully enjoy these moments of bonding with your baby, comfortably dressed in your favorite nursing sweatshirt .

5 nutrition tips for breastfeeding moms

 

1. Focus on high-quality protein

Protein is the building block of your body. To support milk production and muscle recovery, focus on:

• Eggs (easy and quick to prepare)
• White meat (chicken, turkey)
• Fish
• Legumes such as lentils, chickpeas, or beans

These foods keep you feeling full for longer, which is ideal for avoiding snacking between feedings. Consider meal prep: prepare a few portions in advance for days when you don't have time to cook.

2. Promote healthy fats for your baby's brain

Essential fatty acids, particularly omega-3s, are crucial for your newborn's brain development. And it is through your milk that you pass on these valuable nutrients to your baby.

Where can I find them?

• Fatty fish: salmon, sardines, mackerel (twice a week)
• Nuts and flax seeds
• Canola or walnut oil (for seasoning)
• Lawyers

Tip: Add a handful of nuts to your morning yogurt or sprinkle flax seeds on your salads.

3. The importance of regular hydration

Milk production consumes a lot of water. Even mild dehydration can lead to fatigue, headaches, and decreased lactation.

Our advice:

• Always keep a water bottle handy.
• Drink a large glass of water every time you breastfeed your baby.
• Aim for around 2 to 2.5 liters per day (water, herbal teas, soups, etc.).

If you get tired of water, fennel, verbena, or basil infusions can be excellent alternatives. Some are even known for their galactogenic properties (promoting lactation).

To learn more, check out our article Herbal teas and plants: allies to support your breastfeeding journey.

4. Complex carbohydrates for long-lasting energy

Forget about fast sugars (industrial cakes, candy, sodas) that cause insulin spikes followed by fatigue. Choose complex carbohydrates that release energy slowly into your body:

• Whole grains (whole wheat bread, brown rice, whole wheat pasta)
• Quinoa
• The sweet potato
• Oatmeal

These foods help you keep up with the fast pace of a new mom's day, without the energy roller coaster.

Breakfast idea: oatmeal porridge with fresh fruit and a few almonds.

5. Don't neglect iron and calcium

Iron

Iron requirements are high after childbirth, especially if you have lost blood. Iron deficiency leads to severe fatigue and lack of energy.

Sources of iron:

• Red meat (1 to 2 times per week)
• Spinach and green vegetables
• Lenses
• Dark chocolate (in moderation, but it's allowed!)

Tip: Combine iron-rich foods with vitamin C (lemon juice, bell peppers, kiwi) to improve absorption.

Calcium

Calcium is essential for your bones and your baby's bones. If you consume dairy products, this is easy. If not, try:

• Almonds and hazelnuts
• Green vegetables (broccoli, kale)
• Mineral waters rich in calcium
• Canned sardines (with bones)

If you're feeling exhausted, discover our Tips for surviving nighttime feedings.

 

Foods to limit or avoid while breastfeeding

A few precautions to keep in mind:

• Caffeine: limit yourself to 2-3 cups of coffee per day. Caffeine passes into breast milk and can agitate your baby.
• Alcohol: ideally avoid, or consume occasionally, allowing sufficient time before the next feed.
• Certain fish: avoid fish with high mercury content (swordfish, shark, bluefin tuna).
• Very spicy foods or foods that cause gas: observe your baby's reactions. Some babies are more sensitive than others.

If in doubt, listen to your body and observe your child's reactions.

Combining comfort and nutrition in everyday life

 

Taking care of your diet is just as important as feeling good in your clothes. The two go hand in hand for your overall well-being.

At 23 Mai Paris, we design nursing clothes that adapt to your new life. Whether you're grabbing a healthy snack in the kitchen or preparing a balanced meal, our Breastfeeding dresses and nursing tops with discreet openings allow you to breastfeed with ease, wherever you are.

Our daily tips:

• Choose homemade whenever possible
• Listen to your hunger (it's real and legitimate!)
• Wear loose-fitting clothing to facilitate digestion and access to the breast.
• Have healthy snacks on hand for when you feel hungry.

 

Conclusion

 

Eating while breastfeeding doesn't have to be complicated. By focusing on high-quality protein, healthy fats, regular hydration, complex carbohydrates, and sufficient iron and calcium, you'll give your body everything it needs to take care of you and your baby.

At 23 Mai Paris, we believe that moms deserve to feel good, both in their own skin and in their clothes. Take care of yourself—you deserve it.

Discover our nursing wear collection to support you every day.

 

If you are breastfeeding, here are some of our nursing clothes that may interest you:

T-shirts d'allaitement
T-shirts d'allaitement imprimés
T-shirts d'allaitement personnalisés
T-shirts d’allaitement basiques
Hauts d’allaitement personnalisables
Pulls d'allaitement
Sweat-shirts d'allaitement
Pulls d'allaitement maille
Débardeurs d'allaitement
Robes d'allaitement
Pyjamas d'allaitement
vêtements d'allaitement  
Vêtements de maternité et d'allaitement
Vêtements d'allaitement à ouverture sur le côté
Vêtements d'allaitement grande taille
Vêtements d'allaitement d'été
Vêtements d'allaitement chauds
Vêtements d'allaitement brodés
Vêtements d'allaitement d'hiver
Vêtements d'allaitement confortables
Vêtements d'allaitement en coton
Vêtements de grossesse et d'allaitement
Vêtements d'allaitement originaux
Vêtements d'allaitement pas chers
Vêtements d'allaitement personnalisés
Vêtements d'allaitement en soldes
Vêtements d'allaitement à manches courtes
Vêtements d'allaitement à petit prix
Vêtements d'allaitement à zip
Vêtements d'allaitement abordables
Vêtements d'allaitement amples
Vêtements d'allaitement beiges
Vêtements d'allaitement blanc
Vêtements d'allaitement bleu
Vêtements d'allaitement discrets
Vêtements d'allaitement doux
Vêtements d'allaitement en promotion
Vêtements d'allaitement gris
Vêtements d'allaitement Imprimés
Vêtements d'allaitement jaunes
Vêtements d'allaitement leopard
Vêtements d'allaitement noir
Vêtements d'allaitement rose
Vêtements d’allaitement sobres
Vêtements d'allaitement tendances
Vêtements d'allaitement unis
Vêtements de sport pour l'allaitement
T-shirt allaitement imprimé
T-shirt allaitement personnalisé
T-shirt allaitement coloris uni
T-shirt allaitement manches longues
T-shirt allaitement blanc
T-shirt allaitement bleu
T-shirt allaitement noir
T-shirt allaitement gris
T-shirt allaitement camel
T-shirt allaitement léopard
T-shirt allaitement brodés
T-shirt allaitement coton
T-shirt allaitement zip
T-shirt allaitement été
T-shirt allaitement hiver
T-shirt grossesse allaitement
T-shirt allaitement milk
T-shirt allaitement coeur
T-shirt allaitement pas cher
T-shirt allaitement ouverture coté
T-shirt allaitement discret
T-shirt allaitement confortable
T-shirt allaitement originaux
T-shirt d'Allaitement avec col en V
T-shirts d'allaitement jaune
T-shirts d'allaitement marron
T-shirts d'allaitement multicolore
T-shirts d'allaitement rose
T-shirts d'allaitement rouge
T-shirts d'allaitement unis
Pyjamas d'allaitement
Pyjamas d'allaitement 2 pièces
Pyjamas d'allaitement en promotion
Pyjamas d'allaitement en soldes
Pyjamas d'allaitement leopard
Pyjamas de maternité
Chemises de nuit d'allaitement
Sweat-shirts d'allaitement
Sweat-shirts d'allaitement à ouverture sur le côté
Sweat-shirts d'allaitement en promotion
Sweat-shirts d'allaitement pas chers
Sweat-shirts d'allaitement verts
Sweat-shirts d'allaitement roses
Sweat-shirts de grossesse
Sweat Shirts d'allaitement blancs
Pulls allaitement zip
Pulls allaitement maille
Pulls allaitement laine
Pulls allaitement grossesse
Pulls allaitement chaud
Pulls allaitement pas cher
Pulls allaitement hiver
Pulls d'allaitement ouverture coté
Pulls d'allaitement discret
Robes d’allaitement en maille
Robes d’allaitement chaudes
Robes d’allaitement d’hiver
Robes d’allaitement beiges
Robes d’allaitement longues
Robes d’allaitement courtes
Robes d'allaitement festives
Robes d'allaitement d'été
Robes d'allaitement de vacances
Robes d'allaitement en promotion
Robes d'allaitement noires
Robes d'allaitement pas cher
Robes d'allaitement pour mariage
Robes de grossesse
Robes pull allaitement

 

If you are only a pregnant mom, here are our maternity clothes:

Black maternity jeans
Gray maternity jeans
Colored maternity jeans
Blue maternity jeans
Cheap maternity jeans
Comfortable maternity jeans
Maternity jeans
Colored maternity jeans
Black maternity jeans
Gray maternity jeans
Blue maternity jeans
Cheap maternity jeans
Comfortable maternity jeans
Maternity pants
Black maternity pants
Gray maternity pants
Colored maternity pants
Blue maternity pants
Jeans for pregnant women
Gray maternity jeans
Blue maternity jeans
Black jeans for pregnant women
Cheap jeans for pregnant women
Comfortable maternity jeans