Physio Logic’s Clinical Nutrition Assistant, Rachel Naar, discusses the importance of proper post-pregnancy nutrition for the optimal health of both mother and baby. She provides sources of significant proteins, antioxidants, phytochemicals, vitamins, minerals, whole grains, fibers, and fats.
Last summer we prepped you with some nutritional education surrounding ‘What to Expect When You’re Expecting.”
Nine months later we want to prep you with the confidence and facts for both you and your baby to thrive after you’ve delivered.
Why Breastfeed?
- Breast milk is classified as the optimal nutrition for your baby
- Only in rare cases is it contraindicated. Some examples include:
- HIV
- Drug abuse
- Diagnostic or therapeutic radioactive isotopes, exposure to radioactive materials
- Only in rare cases is it contraindicated. Some examples include:
- Breastfeeding can help protect your newborn from infectious diseases and promote a healthy gut microbiome
- Women who breastfeed children for at least 6 months have been shown to:
- Have better overall cardiovascular health
- Reduce the risk of breast and ovarian cancers
- It increases newborn bonding
- Helpful for developmental emotional wellness
- It decreases risk for Type 2 Diabetes for both newborn and mother
- It decreases risk of postpartum depression
- It promotes healthy postpartum weight loss
Both the World Health Organisation (WHO) and National Health and Medical Research Council (NHMRC) recommend that women exclusively breastfeed their baby for the first six months.
*We understand that for religious, personal, or any other reason you may decide or not be able to breastfeed. Work with your doctor and nutritionist to determine what formula will work best for your newborn.
Post-Pregnancy Nutrition Tips
Breastfeeding mothers utilize roughly an extra 500-650 calories/day for breast milk, making healthy eating just as important post-pregnancy as during.
- PROTEIN– Choose lean meat, poultry, fish, beans, eggs, nuts and seeds – mix it up!
- Eat no more than 12 oz/week of fish and shellfish
- We recommend salmon, shrimp, and canned light tuna
- Avoid fish with high mercury levels, such as shark, swordfish, king mackerel and tilefish
- Eat no more than 12 oz/week of fish and shellfish
- FRUITS & VEGETABLES– Eat colorful fruits and vegetables – these will have an array of antioxidant and phytochemical properties
- Fill 50% of your plate with vegetables and fruit at lunch and dinner
- Include fruit and vegetables in snacks (veggies and hummus/guacamole, fruit and yogurt)
- Whole fruit is better than juice
- You get the benefit of fiber which can help prevent large spikes in blood sugar and can aid with constipation
- DAIRY– Include 2-3 servings of low-fat or fat-free milk, yogurt or cheese/day
- If you’re dairy free, try lactose-free milk, or a dairy free alternative milk (preferably fortified with Calcium and Vitamin D)
- Almond Breeze, Silk, Oatly
- If you’re dairy free, try lactose-free milk, or a dairy free alternative milk (preferably fortified with Calcium and Vitamin D)
- GRAINS/SEEDS– Choose whole-wheat bread, sprouted grains, brown rice, steel cut oats, whole-wheat pasta, and quinoa more often than refined grains
- Ezekiel bread or wraps are sprouted grains that will help with blood sugar stability
- Chickpea and lentil pasta can be a great way to get additional fiber
- Try BANZA pasta
- FATS– Use healthful oils such as olive, avocado, and sesame
- Make sure to measure out 1-2 tbsp as it’s easy to overpour
- WATER– Drink enough water and decaffeinated unsweetened beverages
- While you are breastfeeding, your need for fluids increases (you may notice you’re thirstier)
- It may help to drink a glass of water every time you breastfeed
- Talk to your doctor or nutritionist before considering drinking alcohol or caffeine
- Avoid kombucha as it contains alcohol and is not pasteurized
- While you are breastfeeding, your need for fluids increases (you may notice you’re thirstier)
Keep an eye on labels and limit:
- Sodium to no more than 2,300 mg/day (~1 tsp)
- Saturated fat to no more than 24g/day (check your labels)
- Added sugars to no more than 55g/day (~4 tbsp)
To note:
- Vitamin and mineral supplements cannot replace a healthy diet, if you are consuming a balanced diet you have no evidence-based need for additional supplementation
- If your diet is more limited you may need to supplement with vitamins
- Vegan and Vegetarian moms should supplement with B12
- Consult your doctor and nutritionist before taking supplementation and to address any special nutrition-related concerns
- Some women continue to take prenatal vitamins during childbearing years
- Consult your doctor and nutritionist before taking supplementation and to address any special nutrition-related concerns
- Vegan and Vegetarian moms should supplement with B12
- If your diet is more limited you may need to supplement with vitamins
Breastfeeding and Weight loss
While breastfeeding can help shed that stubborn baby weight, the rate and amount varies among mothers depending on:
- Physical activity
- Breast milk production/ frequency of feedings
- Amount of weight gained during pregnancy
Aim for a slow gradual weight loss (it’s NOT a race) of 1-2 lbs/week.
- Women who breastfeed exclusively for > 3 months tend to lose more weight than those who do not
- Those who continue breastfeeding beyond 4-6 months may continue to lose weight
If you are not losing weight or losing too slowly: Cut back on the calories you are currently eating or drinking with the help of a nutritionist
- Limit calories from added sugars and saturated fats
- Soft drinks, desserts, fried foods, cheese, whole milk, and fatty meats
- Look for choices that are low-fat, fat-free, unsweetened, or with no added-sugars
- Soft drinks, desserts, fried foods, cheese, whole milk, and fatty meats
If you are losing weight too fast, you may need to consume more calories
- Eat a little more from each food group
- Add a healthy snack each day
- Incorporate healthy fats
- Increase portion sizes at meals
- Check in with your doctor and nutritionist for assistance
Remember your number one priority should be to feed your infant. You are using those extra calories to nourish them, the weight loss will come.
To note:
- Women who are severely limiting calories may reduce the amount of milk their bodies produce
- Stress, anxiety, and depression can also play a role in milk production and weight loss
- To set yourself up for success, make sure you take care of yourself by sitting down to eat your meals, drinking plenty of fluids, and consuming healthy snacks
- Moderate physical activity such as walking can help manage stress, help with weight loss, and will not reduce your milk volume
This time can be exciting, stressful, exhausting, and new – but we don’t have to tell you that.
Call in for backup! See a lactation consultant or nutritionist for additional tips. Don’t beat yourself up about weight loss or milk production – you’re miraculous, and you’ll figure out what works best for you.