What You Need to Know about Postpartum Nutrition
During pregnancy, making sure that you receive the proper nutrition is extremely important for your health and your baby’s well being. While priorities are likely to change after the birth of your child, focusing on your nutrition intake should remain high on the list.
As you begin to heal and produce breast milk, your body requires well-balanced meals and snacks. Fortunately, with a little planning, you can maintain a healthy diet and stay energized to function without lethargy and take care of your newborn without stress.
5 Nutrition Tips for Moms
Neglecting your responsibility to eat well post-pregnancy can be one of the biggest mistakes new moms make. Provide your body the fuel it needs to help speed up the recovery process and boost milk production by following a few of these simple tips:
- Don’t Skip Breakfast: As new moms understand, there is no such thing as a normal or regular schedule immediately after having a baby. However, one thing you should not disregard is eating a proper breakfast. A well-balanced meal in the morning is a crucial step to ensure that your body functions well for the rest of the day. Include protein, whole grains, fruits, vegetables, and good fats such as avocado to remain energized.
- Stay Hydrated: Keep yourself properly hydrated at all times post-partum. This is important to ensure good digestion and a steady flow of milk supply. Keep a water bottle close by at all times for easy access and drink even if you don’t feel thirsty. Long periods without water may lead to dehydration.
- Eat Nutritious Meals: After childbirth, your body needs to be replenished with nutrients to help you heal and produce enough milk. Every meal should consist of fruits and vegetables on one half of the plate, a quarter of the plate with protein and a quarter with whole grains such as brown rice, quinoa or oatmeal on the other. In addition, make sure you are getting plenty of good fats such as olive oil, avocado oil, coconut oil and even some saturated fats from pasture-raised beef.
- Snack Healthy: Prepare simple and healthy snacks ahead of time that is easy to eat with one hand. For instance, fresh fruit and vegetables chopped into smaller portions, granola bars, or raw nuts and seeds are excellent sources of energy when you are busy breastfeeding or going about your hectic day as a new mom.
- Foods to Avoid: If you are a new mother breastfeeding your child, take extra caution about what you are putting into your body. The foods you consume can reach your baby through your breast milk. Avoid consuming alcohol or caffeine as well as fish that is high in mercury content such as tuna, swordfish, and tilefish.
Find a Nutrition Program to Suit Your Lifestyle
If you are interested in learning more about integrating better nutrition habits into your diet, take a course from the Edison Institute of Nutrition. By selecting any one of our program options, you will discover a healthier and more beneficial way to nourish your growing family.