The best nutrition for postnatal mothers provides a balance of different foods to support a busy life. If you’re breastfeeding, your nutritional needs will increase as you make food for your baby.
Improve exhaustion through the correct postnatal diet
As a new mom, you may find that taking care of your newborn zaps your energy. It may feel overwhelming and exhausting it first, but trust that the process gets better as you get used to the new routine. Do not forget: you have to take care of yourself too. The right diet will help a lot in this regard.Eating the right amount of a variety of foods will help keep your energy levels up and provide nutritious breast milk for your baby. Here are some postnatal nutrition guidelines for you.
What’s the best nutrition for postnatal mothers?
The nutritive demands of breastfeeding are considerably greater than those of pregnancy. Your recommended energy intake during the first 6 months of breastfeeding is an additional 500 kcal and similarly higher for several vitamins and minerals. Thus, you will need more nutrients to be able to make good quality breastmilk for your child. Increasing the quantities of vegetables and grains in your diet will support your own health and help you provide for your growing baby. MyPlate Daily Checklist (formerly Daily Food Plan) created by the Center for Nutrition Policy and Promotion, United States Department of Agriculture (January 2016) recommends the following quantities of the 5 main food groups to eat during breastfeeding:
Postpartum nutrition guidelines also advise to:
Switch from saturated fats such as butter, whole milk, and baked goods to fat-free milk, yogurt, and soy beverages (soy milk).
“ When you want a snack, choose a healthy option like yoghurt, a piece of cheese or a piece of fruit. “
Cut back on processed and fast food. Remember: the truer the food is to its original form, the better it is for you. Limit packaged, canned, and processed foods available in the supermarket, restaurant foods, and fast foods which tend to have larger amounts of sodium. When you want a snack, choose a healthy option like yoghurt, a piece of cheese or a piece of fruit.
Eat less of added sugars. These are sweeteners and syrups added when foods or beverages are processed or prepared. They can make a food or beverage tastier, but they can also add a lot of calories and few or no nutrients.
Drink enough water and other fluids to quench your thirst. It is suggested to drink a glass of water or other beverage every time you breastfeed. Drink more fluids if your urine is dark yellow butlimit beverages that contain added sugars, such as soft drinks and fruit drinks.
Breast milk is recommended for baby’s growth and development
If you are able to breastfeed, you will be providing the essential nutrition for your baby. Breast milk supports the healthy development and helps boost your baby’s immune system. Breastfeeding is also a great bonding experience for you and your baby.
What does breastfeeding do?
The American Dietetic Association states that exclusive breastfeeding provides optimal nutrition and health protection for the first 6 months of life of your baby.
Combined with complementary foods from 6 months until at least 12 months of age, breastfeeding is the ideal feeding pattern for infants. In addition, breastfeeding your baby is reducing your baby’s risk of:
- Otitis media
- Respiratory illness
- Sudden infant death syndrome
- Necrotizing enterocolitis,
- Obesity, and
Moreover, it can even lower your risk of breast and ovarian cancer, type 2 diabetes, and postpartum depression.
“ What you eat and drink can be passed through your breast milk to your baby. “
Foods and drinks to avoid or limit when breastfeeding
You will be happy to know that most of the food that was off the menu when you were pregnant can now be enjoyed again. But be mindful that what you eat and drink can be passed through your breastmilk to your baby.
Caffeine if taken too much can cause the baby to be fussy or not sleep well. Try to limit or reduce your daily intake (up to 2 to 3 cups a day) of coffee or other caffeinated beverages.
Alcohol should be avoided entirely.
Large amounts of processed foods: Limit packaged, canned, and processed foods available in the supermarket, restaurant foods, and fast foods which tend to have higher amounts of sodium and sugars.
Postpartum nutritional support for new moms
Pregnancy may have left you low in iron and other important nutrients. Caring for a new baby will take up a lot of your time and energy, so you may find it difficult to eat properly in the first few months.
If you are breastfeeding, you will need extra nutrients to cope with the demands of a hungry baby. Elevit Pronatal is specifically formulated for women who are trying to conceive, pregnant or breastfeeding. It contains 12 vitamins and 7 trace elements to help meet your increased nutritional requirements and help with your baby’s continued growth and development.
If you are not breastfeeding, Elevit Pronatal will provide you with a specific combination of nutrients to help you stay on top of your busy routine. Each tablet includes iron for energy, calcium for healthy bones, B group vitamins to help manage stress, and vitamins C and zinc for immunity.
We’ve got more tips to help you out
Healthy eating will help give you the nutrients you need to stay on top of your new role. Now check out our lifestyle tips for new parents for advice to help you settle into your routine and enjoy your baby’s first months.