Having a healthy and balanced diet after giving birth can help heal your body and nourish your baby. Nutrients like protein, vitamin B12, and vitamin D are important in supporting healthy function and infant growth through breast milk. And the good news is that you'll get to enjoy more food postpartum than when you were pregnant!
If you've just given birth and are unsure of what you should and shouldn't eat, consult this informative guide to discover what foods to incorporate into your diet.
You'll need an extra 500 calories per day per baby if you're exclusively breastfeeding twins.
It's rare for your baby to develop an allergy to breast milk. If it does happen, the cause is usually a protein in cow's milk or other potential allergens like nuts, peanuts, and wheat.
Sources: (What to expect) (Healthline)
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Breastfeeding typically burns 300 to 500 extra calories per day, so ensure your calorie intake is sufficient.
Ensure you stay hydrated by drinking water, eating soup, or enjoying juicy fruits and vegetables.
Some doctors recommend postpartum people keep taking their prenatal vitamins while they are breastfeeding. Those who aren't nursing might be advised to continue taking prenatal supplements for several weeks after delivery.
By choosing a variety of lean proteins, fruits, vegetables, and whole grains, you'll get all the vitamins and minerals you'll need to sustain your energy and keep your body nourished during nursing and in the postpartum period.
Like in pregnancy, you should consume eight to 12 ounces (227 to 340 grams) of fish per week if you're lactating. Opt for varieties low in mercury and high in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA is particularly important for your baby's brain development.
You should drink around 96 ounces (2.8 liters) of fluids each day while breastfeeding. If you're formula-feeding your baby, you'll need around 80 ounces (2.3 liters)
Choline, found in eggs, fish, and meat, is essential for a baby's brain and nervous system development. If you're lactating, you'll need 550 milligrams per day.
Iodine is a trace mineral that supports infant growth and brain development. If you're lactating, you'll need 290 micrograms a day, nearly double the pre-pregnancy recommended daily amount of 150 micrograms.
Lean proteins like fish, poultry, tofu, beef, and lentils play a crucial role in tissue repair, hormone regulation, and the production of breast milk.
Low-fat dairy products, such as milk, cheese, and yogurt, are full of protein, B vitamins, and calcium, which will help baby's bones develop if you're breastfeeding. Eggs are also an excellent source of these nutrients.
Whole-grain carbohydrates like brown rice keep energy levels up and provide the body with the calories it needs to produce breast milk.
Apples are a good source of antioxidants, which can help support mom and baby's immune systems.
Oats are an excellent source of fiber and can boost prolactin levels in the body, increasing breast milk supply.
Berries, like strawberries, blueberries, and blackberries, are a good source of fiber and are packed with antioxidants that help fight cell damage.
Quinoa is protein-rich, fibrous, and a good source of magnesium. Protein is essential for milk production and can aid tissue repair during the postpartum period.
Citrus fruits, like oranges, grapefruit, and limes, are rich in vitamin C, which is required to boost immunity and can help strengthen your baby's joints.
Tomatoes are rich in vitamins A, C, and folic acid. They are also a good source of fiber, which aids digestion and prevents constipation, a common issue for new mothers.
A well-balanced diet can support your overall well-being and give you the energy you'll need as a busy mom.
Leafy greens like spinach, Swiss chard, and broccoli are packed with vitamin A, which is good for you and your baby.
Bell peppers are a good source of vitamin C. Consuming adequate vitamin C also helps the iron absorption process.
Consuming avocados, which are full of healthy fats and fibers, will help you and your baby absorb fat-soluble vitamins.
Eating well doesn't mean you can't indulge your sweet tooth. Just make sure it's in moderation.
How you take care of your body in the postpartum period is important for your health and your baby's, especially if you're breastfeeding.
What you eat and drink can impact the quantity and quality of your milk supply. Nutrient-dense foods will help support breast milk production.
A nutrient-dense diet can help heal your body. It can prevent bone loss, replenish iron stores, and heal hemorrhoids.
Pregnancy and childbirth are no mean feat, and the process can sap your energy. Looking after your health and well-being postpartum is just as important as during pregnancy.
Drinking alcohol isn't forbidden while breastfeeding, but abstaining is the safest choice. The American Academy of Pediatrics recommends you wait four hours before breastfeeding or pumping after you've had a drink to give your body time to metabolize the alcohol.
Postpartum nutrition: What to eat after giving birth
Nourish your body after your baby arrives
HEALTH Healthy diet
Having a healthy and balanced diet after giving birth can help heal your body and nourish your baby. Nutrients like protein, vitamin B12, and vitamin D are important in supporting healthy function and infant growth through breast milk. And the good news is that you'll get to enjoy more food postpartum than when you were pregnant!
If you've just given birth and are unsure of what you should and shouldn't eat, consult this informative guide to discover what foods to incorporate into your diet. Click through to learn more.