Taking Care of Yourself, Too

During breastfeeding, your well-being matters just as much as your baby’s. Taking care of yourself also means supporting your body during this intense and precious time.

Healthy Daily Habits

– Eat a varied and balanced diet

Your body needs energy to produce breast milk. Choose balanced meals including:

• Fruits and vegetables.
• Whole grains.
• Protein sources (lean meat, eggs, legumes, dairy products, etc.).

On average, breastfeeding requires a small additional energy intake of around 450 to 500 extra calories per day.

Follow your healthcare professional’s recommendations

In some situations, supplementation (such as vitamins) may be recommended to help meet your nutritional needs.

– Stay well hydrated

Breastfeeding requires a lot from your body. Remember to drink regularly throughout the day—ideally at least 8 glasses of water per day.

Try to limit very sugary drinks, including fruit juices.

– Rest whenever you can

This is not always easy, but every moment of rest matters. Sleeping when your baby sleeps, even for short naps, can make a real difference.

 

Key Takeaway

You are at the heart of this journey. By taking care of yourself, you are also giving your baby the best possible start in life.

 

References:

Agostoni C, Braegger C, Decsi T, Kolacek S, Koletzko B, et al. 2009. Breast-feeding: A Commentary by the ESPGHAN Committee on Nutrition: J. Pediatr. Gastroenterol. Nutr. 49(1):112–25

Your guide to breastfeeding. OWH (office women health). www.womenshealth.gov.