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Timothy Snyder: 'Americans are killing themselves with their misunderstanding of freedom'. France says it has received 'guarantees' over sale of beloved painkiller maker to US investment fund. At tribute for cyclist killed in Paris: 'What happened to Paul isn't an isolated case'. Moldova's EU vote looks too close to call, president blames 'foreign forces'. The war in Lebanon through the lens of a Le Monde photographer: 'People are traumatized by the bombings and the pager attack'. What is Hezbollah, and why has it been in conflict with Israel for the past 40 years? COP 'The need to reform the global financial architecture has become even clearer'. Gigantic animals come to life again at the 'Giants' exhibition in Toulouse. Tom Wesselmann, the pop artist long in Warhol's shadow, enters the spotlight. Philippe Charlier, exhibition curator: 'The zombie is a very relevant figure today'. Al Pacino's washed-out face emerged from the foamy waves, a few shells clinging to it. Such a delivery method is no longer uncommon: It embodies a strategy used by criminal groups that has become commonplace on the French coast. Known as a 'drop-off,' this technique consists of dropping cocaine from South America into the sea to be picked up by accomplices in a second boat before being sold on land. In , a total of 36 bales of cocaine floating in the sea were identified by the Anti-Drug Office. This was the first time such a census was carried out, as these situations of bales getting stranded have succeeded each other at an unprecedented rate, mostly from the tip of Brittany to the Pas-de-Calais. Between February and March , 29 sports bags attached to lifejackets were found along the Channel coast, containing a total of over 1. Over the past few days, the surf has turned up other surprise packages, like the one at Soulac-sur-Mer, near Bordeaux, on January 13 — a package too altered by its sea voyage to be sold. This interconnection extends to the whole of Europe. Cocaine drop-offs have also recently been increasing in the Irish Sea, in the Strait of Gibraltar and off the coast of Sicily. Even the Australian police have noticed the use of this practice off the coast in a country where a gram of coke is among the most expensive in the world. But if this kind of cargo reaches the coast, it means that the transfer at sea must have been a failure. This can result from bad weather, poor coordination, or from traffickers' panicked reaction to the risk of being spotted. These alternative routes have been compiled in a police note, which is still being finalized but that Le Monde was able to consult, detailing a wide range of techniques. The first is the classic drop-off, where bundles equipped with GPS beacons are dropped at sea and then recovered by smaller boats driven by accomplices. There's also the so-called 'dead drop,' where drugs are attached to a fixed anchor point, and the transshipment from a 'mother boat' to a 'daughter boat. In some cases, criminal accomplices lock themselves in a container equipped with dry toilets and foodstuffs, coming out at an agreed geographical point to push the goods overboard. Nous vous conseillons de modifier votre mot de passe. Videos Investigations Explainers. French Delights Exhibitions Gastronomy Culture. Read more Subscribers only In Normandy, questions remain after more than two tonnes of cocaine washed up on the shore. Read more Subscribers only Migrants in France are drug traffickers' new, disposable workers. Subscribe to continue reading. Already a subscriber? Sign in.

Drug trafficking: The new routes for cocaine deliveries on France's Atlantic coast

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There are various foods that can help a person who is nursing to get the calories and nutrients they need. However, there is no specific list of foods they should avoid. A healthful breastfeeding diet is essentially the same as a nutritious diet when not breastfeeding. The main difference is that people who are breastfeeding need more calories. When breastfeeding, a person requires around to extra calories per day. People who wish to lose weight after pregnancy may not need to increase their calorie intake while breastfeeding, but they should discuss this with their doctor. Specific nutrients, such as iron, calcium , potassium , and vitamins A and D, are particularly beneficial when breastfeeding. Eating a wide variety of foods is also essential, as this will expose the baby to different tastes and may result in them being more receptive to solid foods later on. In this article, we look at the foods that experts advise people to eat or avoid while breastfeeding. We also provide information on supplements and strategies for preparing nutritious meals. No single diet will be ideal for everyone who is breastfeeding. The goal should be to eat a healthful, varied diet. Fruits are a rich source of many nutrients. They may also help relieve constipation , which some people experience after giving birth. Aim for about 2 cups of fruit per day, which should include a wide variety of different fruits. People who are exclusively breastfeeding should aim to eat 3 cups of vegetables a day. Those who are combining breastfeeding with formula-feeding should eat 2. Vegetables are rich in vitamins and antioxidants. Consuming a sufficient quantity will help the body to replenish the nutrients it needs to make milk. Grains offer vital nutrients, especially whole grains, such as brown rice and whole-wheat bread. People should aim to eat 8 ounces oz a day if they are exclusively breastfeeding, or 6 oz if they are also formula-feeding. Some grains, such as quinoa , are also high in protein, which is an essential nutrient to eat when breastfeeding. Fortified cereals provide added nutrients and are also a good option. It is best to stick to whole-grain cereals that do not contain added sugar. When breastfeeding, the body requires an extra 25 grams g of protein per day and at least 65 g per day in total. The USDA recommend the following sources of protein:. Seafood is rich in omega-3 fatty acids , which can support healthy brain development in the baby. Salmon, sardines, and trout are excellent choices because they are high in omega-3s but low in mercury. People who are breastfeeding should avoid other fish, such as albacore tuna, swordfish, shark, and king mackerel, which are high in mercury. Other forms of tuna are safe to eat. Both pregnancy and breastfeeding can leach calcium from the bones. This puts people at risk of osteoporosis if they do not get enough calcium and vitamin D. Dairy products, such as cheese and milk, are excellent sources of calcium, and many have added vitamin D. People who are breastfeeding should aim for a minimum of 3 cups of dairy products each day. The following are good sources of vitamin D and calcium:. People who do not eat dairy can also get calcium from dark leafy greens, beans, and fortified orange juice. The National Academy of Sciences recommend that people who are breastfeeding should consume 1, milligrams mg of calcium a day. The sun is a primary source of vitamin D, but consuming mushrooms and oily fish can increase intake. Supplements may also be beneficial. In most cases, a well-balanced diet should provide all the nutrients that a person who is breastfeeding needs. However, nutritional demands increase when breastfeeding, so some people may need vitamin and mineral supplements. It is important to note that supplements cannot replace a healthful diet. People who are breastfeeding should speak with their doctor before taking any herbal or dietary supplements. People who have dietary restrictions or follow a vegan or vegetarian lifestyle should also be mindful of certain vitamins and minerals that may be missing from their diet. Anyone who is concerned about meeting all of their nutritional needs should speak to a dietician. Many people worry that they have to measure food portions, or that missing a few nutrients will affect their ability to make enough milk. However, people all around the world are able to produce milk with a wide variety of diets. The goal should be a well-rounded diet, not a perfect one. It is crucial to drink plenty of water, especially in the first few weeks after the birth when some people are so overwhelmed and distracted that they forget to drink. The need for fluid also increases when breastfeeding. Not drinking enough fluids can lead to dehydration and may even affect milk supply. People who are breastfeeding can remind themselves to drink by keeping a bottle of water in each room in the house. They should also have a water cup within easy reach of the place they tend to breastfeed. It is possible to personalize the plan according to age, height, weight, activity levels, and breastfeeding status. The list of foods that a person should avoid during pregnancy is long. This may be why some people believe that they must also eat a restrictive diet when breastfeeding. In fact, there is no list of foods that people who are breastfeeding should avoid altogether. Instead, they should eat food that is healthful and pay attention to cues from their body. Breast milk comes from nutrients that pass into the blood. Many of the potentially dangerous ingredients that could cross the placenta during pregnancy do not get to the breastfeeding baby. Some experts warn against so-called gassy foods, such as cruciferous vegetables, but most babies are unaffected by these foods. Likewise, there is no reason to avoid spicy or strong-flavored foods unless the baby reacts negatively to them. Medical authorities and parenting guides often provide mixed or unclear advice regarding alcohol consumption when breastfeeding. Alcohol is dangerous during pregnancy because it crosses the placenta, but a breastfeeding baby only gets the amount of alcohol that passes into the blood of the person breastfeeding. In other words, the blood alcohol content of the person breastfeeding is the amount of alcohol that reaches a breastfeeding baby. They also suggest reducing the risk further by waiting at least 2 hours to breastfeed after drinking alcohol. The body of research on foods that increase breast milk supply is scant and mixed. Some anecdotal evidence suggests that, for some people, the following foods may support a higher production of milk:. Trying these remedies is safe. However, people wanting to use proven milk production strategies can try:. The first weeks of breastfeeding can be demanding. People have to contend with recovering from birth, lack of sleep, and the emotional demands of caring for a newborn. For many, the most challenging part of eating a healthful meal is finding the time and energy to prepare food. Enlisting the assistance of a partner is a great way to share the burden. One partner can pump or breastfeed while the other prepares food. If a supportive partner is not available, a few easy-to-prepare meals can ensure adequate nutrition. The following meal strategies could help:. Breastfeeding can be a challenge, especially during the first weeks. Many new parents and caregivers feel so overwhelmed that they forget to eat. Others may worry that taking time for themselves means taking time away from the baby. The health of a baby often depends on the well-being of its caregivers. Self-care is a way for caregivers to ensure that they have enough energy and emotional resources to care for the baby. Proper nutrition is crucial both for babies and for people who are breastfeeding. Listen to the body, and eat what feels right. Women need extra calories and nutrients while breastfeeding to ensure that they are producing enough milk to keep the baby well-nourished. Eating the…. Exclusively breast-feeding can reduce the chance of conceiving again soon after giving birth, but conception is still possible. What are the options…. Many doctors recommend that women avoid taking ibuprofen when they are pregnant, so people may wonder if this drug is safe to take while breastfeeding. Recent research has found that adhering to a Mediterranean diet can help lower the risk of heart failure — and this is especially true for women. Medical News Today. News Latest News. Podcasts All 3 ways to slow down type 2 diabetes-related brain aging Toxic metals in tampons: Should you be worried? Can tattoos cause blood or skin cancer? What makes a diet truly heart-healthy? Is intermittent fasting actually bad for your heart? Newsletters Sign Up. Follow Us. Foods to eat and avoid while breastfeeding. Medically reviewed by Natalie Olsen, R. What to eat while breastfeeding Foods to avoid Can some foods increase breast milk? Meal strategies Summary There are various foods that can help a person who is nursing to get the calories and nutrients they need. What to eat while breastfeeding. Share on Pinterest Grapefruits and oranges are good souces of essential nutrients. Share on Pinterest A doctor can offer advice about taking nutritional supplements while breastfeeding. Foods to avoid. Limiting consumption of seafood that may contain mercury. Paying attention to how caffeine affects the baby. When a person who is breastfeeding drinks coffee , the baby will only get a very tiny dose of caffeine in the breast milk, but this could be enough to affect their sleep. Monitoring how the baby reacts to the diet, and making changes according to the needs of both the baby and the person who is breastfeeding. With moderate consumption, this amount of alcohol is negligible and unlikely to cause harm. Can some foods increase breast milk? Breastfeeding on demand. If the baby is also getting solids or formula, pump when the baby gets these foods. The production of breast milk occurs according to need, which means that supply decreases when demand does. Pumping after each breastfeeding session. This technique raises supply by increasing demand and can provide additional milk. After pumping, massage the breasts and then pump again. People should aim to pump eight or more times over 24 hours. Meal strategies. Share on Pinterest Smoothies are easy to prepare and nutritionally dense. Consuming a morning smoothie to load up on fruits and vegetables. Try blending frozen berries, a banana, and an avocado. Add more protein by adding a container of Greek yogurt. Preparing instant oatmeal as a filling, fiber-rich snack that may support a healthy milk supply. To add more calories and increase protein content, use milk or yogurt instead of water. Snacking on nuts during the day. Try placing a can of nuts in a favorite breastfeeding spot. Buying pre-cut cheeses. These snacks are high in protein and very filling. Considering enrolling in a ready-meal service, or asking people to bring meals around a few times a week. Freeze any leftovers to thaw for a quick snack. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Study detects early Alzheimer's 'stealth' phase before symptoms set in. Can standing too much be harmful to heart health? Semaglutide boosts heart health, weight loss but may lead to gut problems. Tenecteplase more likely to lead to 'excellent' stroke recovery, study finds. Mitochondria may trigger Crohn's disease by disrupting the gut microbiome. Related Coverage. Which foods can help with lactation? Which birth control options are best while breastfeeding? Medically reviewed by Debra Rose Wilson, Ph. Is it safe to take ibuprofen while breastfeeding? Mediterranean diet can help lower heart failure risk, particularly in women Recent research has found that adhering to a Mediterranean diet can help lower the risk of heart failure — and this is especially true for women.

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