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Quels sont les besoins nutritionnels spécifiques de la femme qui allaite?

What are the specific nutritional needs of a breastfeeding woman?

Written by the Phytocea team Reviewed by Phytocea Scientific Advisory Board Editorial credit: Dr. Arnaud BERNARD
• • 4 min
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Breastfeeding is a natural process, however, as with pregnancy, nutritional needs are specific and require attention to one's diet to ensure sufficient production of quality milk.

A few reminders about nutritional needs

Definition of nutritional needs

Nutritional needs are defined as:

" the average amount of nutrients needed daily to ensure the development of the body, the renewal of tissues, the maintenance of good physical and mental health, and physical activity in accordance with one's living conditions ."

Nutritional references

In France, ANSES , through its expert committees and EFSA recommendations, defines nutritional reference values. This leads to the establishment of several concepts:

The average nutritional requirement or NRV

Defined as “ the average requirement within the population, as estimated from individual intake data in relation to a nutritional adequacy criterion in experimental studies ”.

The nutritional reference intake for the population or RNI

Defined as “ the intake which in theory covers the needs of almost the entire population considered (97.5% in most cases), as estimated from experimental data ”.

The satisfactory contribution or AS

Defined as “ the average intake of a population or subgroup for which nutritional status is considered satisfactory ”.

When the BNM and the RNP cannot be estimated correctly or are considered insufficient, the AS is retained as the nutritional reference.

The upper safety limit or LSS

In addition to these concepts, there are safety values ​​for certain nutrients, these are the upper safety limits or USLs.

The LSS is defined as “ the maximum chronic daily intake of a vitamin or mineral considered unlikely to present a risk of adverse health effects for the entire population ”.

What are the specific energy requirements during breastfeeding?

As during pregnancy, breastfeeding leads to an increase in the mother's energy needs.

As a reminder, energy requirements for women range from 1800 to 2200 kcal per day (7536 to 9211 kJ per day). During breastfeeding, this requirement increases by approximately 500 kcal per day.

To meet this need, nothing complicated, you just need to eat more, paying attention to the proportion of different nutrients.

What are the macronutrient requirements during pregnancy?

The proportions of the different macronutrients are maintained during breastfeeding, and the recommendations are the same as for the general adult population:

  • 35 to 40% of energy intake comes from lipids

  • approximately 15% of energy intake in the form of protein .

  • Approximately 50% of energy intake comes from carbohydrates .

Water requirements are significantly increased. It is estimated that 2.7 L of water are needed each day during breastfeeding for the mother's metabolism and milk production.

It's important to ensure an adequate intake of polyunsaturated fatty acids, particularly omega-3 (you can eat oily fish). Polyunsaturated fatty acids are essential for the newborn's brain development and must be obtained through diet. It is recommended to consume 200 mg of DHA in addition to the normal daily requirement (250 mg).

Regarding carbohydrate intake, it's important to prioritize quality carbohydrates, meaning complex carbohydrates with a low glycemic index are preferable. Simple sugars with a high glycemic index are not recommended. Avoid refined sugars!

As with food in general, it is best to consume "whole", "real", minimally processed foods ( What are the risks associated with consuming ultra-processed food? ).

What are the vitamin and micronutrient requirements during breastfeeding?

Just as with pregnancy, the need for vitamins and minerals is specific to the breastfeeding period; in particular, the need for vitamins A and B is significantly increased. We have summarized the different needs in a table. Nutrients whose requirements differ from those of the general population are highlighted in orange.

Nutrients Breastfeeding women
BNM RNP AS LSS
Vitamin A
(µg eq retinol /day)		 1020 1300 3000
Vitamin B1
(mg/MJ)		 0.072 0.1
Vitamin B2
(mg/day)		 1.7 2
Vitamin B3
(mg eq niacin /day)		 1.3 1.6 10 (nicotinic acid)
900 (nicotinamide)
Vitamin B5
(mg/day)		 7
Vitamin B6
(mg/day)		 1.4 1.7 25
Vitamin B8
(µg/day)		 45
Vitamin B9
(µg eq dietary folates /day)		 380 500 1000
Vitamin B12
(µg/day)		 5
Vitamin C
(mg/day)		 140 170
Vitamin D
(µg/day)		 15 100
Vitamin E
(mg/day)		 9
Vitamin K
(µg/day)		 79
Choline
(mg/day)		 520
Calcium
(mg/day)		 750 950 2500
Chlorine
(mg/day)		 2300
Chromium ND
Copper
(mg/day)		 1.7 5
Iron
(mg/day)		 7 16
Fluorine
(mg/day)		 2.9 7
Iodine
(µg/day)		 200 600
Magnesium
(mg/day)		 300 250
Molybdenum
(mg/day)		 95 600
Phosphorus
(mg/day)		 550
Potassium
(mg/day)		 4000
Selenium
(mg/day)		 85 300
Sodium
(mg/day)		 1500 2300
Zinc [300mg/day of phytates]
(mg/day)		 10.4 25
Zinc [600mg/day of phytates]
(mg/day)		 12.2 25
Zinc [900mg/day of phytates]
(mg/day)		 13.9 25

Finally, what foods should you eat if you are breastfeeding?

Apart from the quantities, the recommendations are the same as for an adult woman. It is important to avoid consuming problematic foods.

Apart from this specific point, you can consume:

  • Milk and dairy products

  • Dried fruits (walnuts, hazelnuts, Brazil nuts...)

  • Green vegetables

  • Oily fish, varying the species

  • Fats: consume vegetable oils or blends of vegetable oils. Don't hesitate to vary them.

  • Proteins: legumes, meats, fish

What foods should be avoided and what precautions should be taken during pregnancy?

Certain foods are not recommended during breastfeeding. They can either pass into the milk or alter the quality of the milk.

During breastfeeding, it is best to avoid:

Sources

National Nutrition and Health Program (PNNS)

ANSES

EFSA

Nutrition - 2021, Elsevier

ANSES: Update of the PNNS dietary guidelines for pregnant or breastfeeding women

EatMove

CERIN: Nutritional reference intake during pregnancy and breastfeeding

Back to Nutrition Concepts

FAQ

Il est souvent conseillé aux femmes qui allaitent de prendre des compléments de vitamine D, d'oméga 3 et de fer, surtout si leur régime alimentaire ne couvre pas leurs besoins. Consultez votre médecin pour des recommandations personnalisées.

Pour évaluer si votre alimentation est adéquate, surveillez votre énergie, votre état de santé général et la croissance de votre bébé. Un suivi avec un professionnel de la santé peut également vous aider à ajuster votre régime alimentaire.

Les signes de carence peuvent inclure de la fatigue excessive, une baisse de l'immunité, des cheveux ternes, ou des problèmes de peau. Si vous ressentez ces symptômes, il est important de consulter un médecin.

Pour gérer les fringales, privilégiez des collations saines comme des fruits, des noix ou des yaourts. Évitez les aliments transformés riches en sucres ajoutés, qui peuvent nuire à votre santé et à celle de votre bébé.

Oui, certaines protéines alimentaires peuvent passer dans le lait maternel et potentiellement affecter votre bébé, surtout si celui-ci est prédisposé aux allergies. Il est conseillé de surveiller toute réaction après la consommation de nouveaux aliments.

Des aliments comme l'avoine, les noix, et les graines de fenouil sont souvent recommandés pour aider à stimuler la lactation. Une hydratation adéquate est également essentielle pour maintenir une bonne production de lait.

Pour équilibrer vos besoins nutritionnels tout en retournant au travail, planifiez des repas nutritifs et des collations à emporter. Préparez des portions à l'avance et envisagez d'utiliser un tire-lait pour maintenir votre lactation.

L'eau est la meilleure option pour rester hydratée, mais vous pouvez également consommer des tisanes sans caféine et des jus naturels en quantité modérée. Évitez les boissons sucrées et les sodas qui peuvent contenir des additifs indésirables.