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One of your top priorities after childbirth is recovery. Knowing things about postpartum nutrition can make it easier. By eating the right foods, you can nourish your body. It gives you an energy boost and speeds up your healing. It can even support your emotional well-being. But many moms don't know what foods are recommended to eat and to avoid. This article will introduce them to you. Continue reading to start learning.
Why Is Postpartum Nutrition Important?
What you eat after childbirth helps a lot in your recovery. As you would expect, healthy foods will speed it up significantly. But even healthy foods are not equal. There are some that would help you recover your strength faster.
Also, it affects your baby. First of all, it impacts your ability to care for them. If you don't have the energy, you may not be able to meet their needs. Moreover, some foods can actually cause a direct impact. They can pass through milk. Some may lead to serious medical conditions, so these foods must be avoided.
Essential Nutrients for Postpartum Recovery
If you are recovering from childbirth, you should eat foods that are rich in these nutrients:
Calcium
If you just gave birth, that means you are now lactating. The thing is that your body demands more calcium during this phase. On top of that, childbirth causes a drop in estrogen levels. This also affects calcium absorption. Ultimately, this will affect your bone health, so you must eat calcium-rich foods to avoid problems.
Calories
You should be careful of your calorie intake. You need to ensure you are not getting too many to manage your weight. Too few is not great either, since it is like your body's fuel. So even with that, it is still essential. That is especially true since you have to handle multiple tasks when taking care of a newborn. Your responsibilities will also force you to wake up in the middle of the night. Altogether, these tasks can drain your energy. Healthy foods rich in calories will keep your energy up and ensure you are up for the task.
Calories are also needed for producing quality milk.
Protein
Suppose you had a C-section. You will really benefit from eating protein-rich foods. It can help build and repair your tissues and help your muscles recover.
Iron
Blood loss is an expected part of childbirth. Of course, you would want to replenish the blood you lost. Eating foods that are rich in iron is the solution to this. It can help prevent anemia, fatigue, dizziness, and other health problems.
Vitamin C
Vitamin C is best known for boosting your immune system. But it is not its only benefit. It also helps in tissue repair and enhances iron absorption.
Fiber
Fiber is great for healthy weight management. On top of that, it helps prevent constipation, which is a common problem during pregnancy and postpartum. Fiber also promotes better blood sugar control.
Vitamin D, Thiamin, Iodine, Selenium, and Choline
These nutrients help in the production of good-quality breastmilk.
The Best Postpartum Food to Eat
The best foods to eat after your pregnancy are the ones rich in the nutrients listed above. Here are some suggestions:
- Dairy - Milk, cheese, and yogurt are great sources of calcium. They are also rich in Vitamin D.
- Whole Grains - Consider whole grains as your main source of carbohydrates and calories. They also provide you with fiber and iron. Brown rice, whole-wheat bread, and oats are some of the foods that belong to this group.
- Meat, Poultry, Fish, and Eggs - These foods are rich in protein and iron. You must include them in your meals 2 - 3 times a day.
- Legumes, Soy Products, Nuts, and Seeds - How would you get protein if you are a vegetarian? You can do so by eating foods like beans, chickpeas, tofu, almonds, and walnuts. Oats and whole grains are good options, too.
- Iron-rich Plant-based Foods - If you are a vegetarian, these are your sources of iron. However, please note that our body absorbs iron better from meaty foods. Thus, you would need to eat a lot of these. Some of your options are broccoli, spinach, legumes, soya, tofu, and dried fruits.
- Fruits and Vegetables - Eating lots of fruits and vegetables is great for supplying your body with Vitamin C. The best ones include citrus fruits like oranges, grapefruit, and lemons. Strawberries, mangoes, tomatoes, and dark leafy vegetables are also good options. Meanwhile, green peas, cantaloupe, prunes, parsnips, and cooked carrots are good sources of fiber.
Foods to Avoid Postpartum
You need to avoid some foods because they can cause discomfort or health problems. Others can also pass through your breastmilk, which will then affect your baby. Here is the list of the ones you need to avoid:
Alcohol
Alcohol can still pass through your breastmilk hours after drinking. It can affect your baby's development and health. But you don't have to avoid drinking fully. Occasional shots of 1 - 2 units of alcohol are okay. Then, you wait a bit before you breastfeed your baby.
Alternatively, you can express milk using electric breast pumps before you drink. This ensures you can give your baby uncontaminated breastmilk when they get hungry.
The Momcozy All-in-One M5 Breast Pump will be your best friend here. You can use this product hands-free! But that's not all. What sets it apart from other breast pumps is its horizontal pumping angle. Instead of the common upward and downward pulling, it imitates a baby suckling on your breast. As such, it is gentle and does not cause pain or discomfort.
Caffeine
Caffeine can cause restlessness in your baby, and hence should be avoided. That said, try to limit your coffee or tea intake. And please note that caffeine is not found exclusively in these drinks. It is also present in energy drinks, soft drinks, and chocolate.
The limit per day is 300 mg of caffeine. We recommend setting an even lower limit to be safe.
But taking care of a newborn is exhausting. Thus, we understand why caffeine may seem important. Still, we recommend limiting your caffeine intake. We also recommend using other tools that will make the experience more manageable. For example, you can use a nursing pillow to make feeding sessions less tiring.
Check out the Momcozy Cooling Comfort Nursing Pillow. It is one of the safest and most effective nursing pillows you can find. To paint a picture, this product adheres to the new Consumer Product Safety Commission (CPSC) recommendations. That said, its features are tailored to prevent accidents and infant deaths. It features a safety fence, a good balance between firmness and softness, and a wide cushion. Everything is made to prevent babies from rolling off or suffocating.
Important: Nursing pillows only remain safe if you use them for their intended use only. These products are only for nursing. Never let your baby sleep on these pillows. If they fall asleep after the feeding session, please gently transfer them to their crib.
Fish High in Mercury
You should avoid fish that are rich in mercury since they can affect your baby's brain and nervous system. Thus, you should avoid swordfish, marlin, or shark.
The UK National Health Services has additional notes regarding oily fish. The list includes fresh tuna, herring, mackerel, pilchards, sardines, and trout. The group recommends that you limit your weekly intake to only 2.
Special Cases
Some of the foods we recommended above can have negative side effects. So, be careful when eating them. Pay attention to any reactions within you or your baby to determine whether to avoid them or not.
Gas-Causing Foods
Texas Children's HospitalⓇ lists these foods that may cause gassiness and fussiness in your baby:
- Spinach
- Beans
- Kale
- Onions
- Garlic
- Peppers
- Spicy Foods
Beans and spinach are some of our recommendations above. But you should not avoid them just because they are listed here. See first if eating these causes reactions in your baby. If it does not, then you can continue eating them.
Citrus Fruits
Citrus fruits are rich in Vitamin C, as we have mentioned above. But they are acidic and may cause acid reflux in some individuals. Furthermore, like grapefruit, they can cause gastric discomfort. These are recommended to avoid during confinement after childbirth.
Quick and Healthy Snack Ideas for New Moms
Here is a list of quick and healthy snacks that can provide you with the essential nutrients for postpartum moms.
Calcium & Protein
- Greek yogurt with a drizzle of honey
- Cheese slices with whole-grain crackers
- Fortified almond milk with a banana
Iron & Vitamin C Combo
- Dried apricots with a handful of strawberries
- Turkey slices rolled up with spinach leaves
- Apple wedges with peanut butter
Fiber & Energy Boost
- Oats prepared the night before
- Whole-grain toast with mashed avocado
- Air-popped popcorn
Multi-Nutrient Power Snacks
- Cottage cheese with sliced kiwi
- Edamame (microwave from frozen, ready in 2 minutes)
- A handful of walnuts with a mandarin orange
Tips for Meal Prepping After Childbirth
The responsibilities a mother has after childbirth can be overwhelming. You need to feed your baby, put them to sleep, and change their diaper. You also have to clean their feeding bottles or warm them up. On top of that, you need to pump to maintain a healthy milk supply. Meal preparation is another chore you need to add to those.
We have prepared some tips to make this less stressful for you.
1. Start Small and Simple
Focus on easy, nutrient-dense meals rather than elaborate recipes. Think soups, stews, grain bowls, and slow cooker dishes.
2. Prioritize Recovery Foods
Include ingredients rich in protein, calcium, iron, and fiber. As discussed above, this includes eggs, chicken, lean meat, beans, leafy greens, whole grains, and dairy.
3. Prep in Short Bursts
Instead of spending hours in the kitchen, prep in 15 – 20 minute blocks. We recommend doing this while your baby sleeps or while someone else is watching them.
4. Double Up When Cooking
Whenever you cook, make twice as much and freeze the extra. It's the easiest way to build a meal stash without extra work.
5. Stock Healthy Convenience Foods
Keep quick options like pre-washed salad greens, canned beans, rotisserie chicken, and frozen veggies on hand.
Meal Planning Strategies for New Mothers
Taking care of a newborn is tiring. That is especially true for first-time moms. Here are some additional tips for you:
- Choose foods with the most nutrition per bite.
- Pick a few versatile ingredients that you can use in different ways throughout the week.
- Choose no-cook options when you're tired. Alternatively, ask someone to cook for you if possible.
- Keep a list of 5 to 10 dishes that are easy to prepare. These will be your go-to when you are too tired to think of ideas or do a lot of cooking.
Tips for a Healthy Postpartum Diet
The main thing you should keep in mind is to eat foods rich in essential nutrients. Contrarily, you must avoid foods that have harmful side effects.
But that’s not all. Here are a few more tips to keep in mind:
- You need to drink a lot of water, especially if you are breastfeeding.
- Limit processed foods.
- You should not skip meals even on busy days.
- Listen to your body's cues. Eat when you're hungry and stop when you're satisfied.
FAQs
Here are some FAQs about the postpartum stage.
1. What Is the 5 5 5 Rule for Postpartum?
The 5 5 5 rule for postpartum is about relaxation in the first 15 days with your baby at home. The three 5s mean spending 5 days in bed, 5 days of light activity on your bed, and 5 days around the bed.
2. What Foods Help Balance Hormones Postpartum?
Protein-rich foods combined with moderate carbohydrate consumption are the way to go. This helps balance your hormones while preventing your blood sugar level from increasing rapidly.
3. What Are the Superfoods for Postpartum?
According to Sandford Health, these are the best superfoods for postpartum moms, especially those who are breastfeeding:
- Whole grains
- Salmon and sardines
- Beef
- Nuts and seeds
- Eggs
- Apricots and dates
- Yogurt
- Beans and legumes
- Leafy green vegetables
- Sweet potatoes
What to Eat to Lose Belly Fat After Pregnancy?
Plenty of fruits and vegetables are low-calorie options that will provide you with vitamins, fiber, and minerals. You can also get essential nutrients from whole grains, and they can help you feel fuller longer.
Conclusion
What should you know about postpartum nutrition? Some foods will keep your energy up and help you produce quality breast milk for your baby. Conversely, some foods will negatively affect your baby when they pass through breast milk. Thus, you should avoid them. Also, you should keep in mind that your days after childbirth will be tiring. So, we recommend easy-to-cook foods as well as using products that will make your tasks more manageable.
