The little bundle in your arms is more than enough proof that our bodies do amazing things, so it should come as no real surprise that your body is also capable of producing the most nutritionally compatible food for your baby, too. Despite your nutrition status or eating habits, your body does a remarkable job of producing high quality breastmilk. But, if you’re not eating the nutrients your body needs to do its job, it will quickly pull them from your own limited stores, stores that are already depleted from the previous 9 months of pregnancy, labor and delivery, and potentially even in short supply prior to conception. To optimize your recovery, establish the best foundation for nursing, and get you on a jump start to returning to pre-baby weight, and perhaps even better health, here are some basic nutrition guidelines to follow.
1) Healthy Fats – breastmilk contains a LOT of fat. More than that, your hormones (which are going haywire these days) are also made form fat. To support hormone balance, new cell growth, and a happy growing baby brain, make sure you get plenty of high quality fats, particularly DHA, a fatty acid that helps reduce inflammation and is essential for brain development. Good sources of DHA include fish like salmon and seafood. Chia seeds, nuts, avocado, olive and coconut oil are all great sources of healthy fats. And, as a bonus, a good supply of DHA may also boost your mood!
2) Calcium and Vitamin D – as your little one grows, their demand for calcium and vitamin D to support their rapid bone development is fierce. Be sure to get adequate amounts of these two nutrients, whether through yogurt, milk, and cheese, or non-animal sources like chia seeds and darky leafy greens for calcium, and a daily dose of sunshine for the best source of vitamin D!
3) Iron – this mineral is essential to carrying oxygen in the blood throughout the body. Low iron can leave you feeling sluggish and with very low energy. Breastmilk already contains only a small amount of iron, so to be sure your baby is getting enough, it’s essential to be getting your own adequate dose. In addition to the new demands from feeding baby, the rapid blood loss during labor, delivery, and postpartum further depletes your iron stores. Good sources include red meat, liver, beans, and spinach.
4) Vitamins and Minerals Galore – in general, your needs postpartum nutritionally are all elevated as your body tries to recover, repair, and nourish your little one. Ample fruits and veggies, whole grains, nuts and seeds, and good protein sources will all help to meet your increased needs. Aim to base each meal and snack around a fruit or vegetable to ensure you’re eating a sufficient amount.
5) WATER! Water is a nursing momma’s best friend. If you’re concerned about supply, feeling run down, having trouble sleeping, enduring headaches – all may be the consequence of not enough water. Nursing baby increases your water needs exponentially. Aim to drink AT LEAST 8-10, 8 oz glasses of water, but the best measure is when you use the restroom – if your urine is very pale yellow or nearly clear, you’re getting enough, anything darker and you need to up your intake! As a bonus, water helps hydrate the skin and flush toxins from your body, encouraging a daily “detox” and helping to make your skin feel nourished.
Motherhood is a wonderful, but trying role. Good nutrition and taking care of yourself is the first step in being the best you can be for your little one. For ideas on how to incorporate all of your nutritional needs into your busy day, contact me today for help!
2) Calcium and Vitamin D – as your little one grows, their demand for calcium and vitamin D to support their rapid bone development is fierce. Be sure to get adequate amounts of these two nutrients, whether through yogurt, milk, and cheese, or non-animal sources like chia seeds and darky leafy greens for calcium, and a daily dose of sunshine for the best source of vitamin D!
3) Iron – this mineral is essential to carrying oxygen in the blood throughout the body. Low iron can leave you feeling sluggish and with very low energy. Breastmilk already contains only a small amount of iron, so to be sure your baby is getting enough, it’s essential to be getting your own adequate dose. In addition to the new demands from feeding baby, the rapid blood loss during labor, delivery, and postpartum further depletes your iron stores. Good sources include red meat, liver, beans, and spinach.
4) Vitamins and Minerals Galore – in general, your needs postpartum nutritionally are all elevated as your body tries to recover, repair, and nourish your little one. Ample fruits and veggies, whole grains, nuts and seeds, and good protein sources will all help to meet your increased needs. Aim to base each meal and snack around a fruit or vegetable to ensure you’re eating a sufficient amount.
5) WATER! Water is a nursing momma’s best friend. If you’re concerned about supply, feeling run down, having trouble sleeping, enduring headaches – all may be the consequence of not enough water. Nursing baby increases your water needs exponentially. Aim to drink AT LEAST 8-10, 8 oz glasses of water, but the best measure is when you use the restroom – if your urine is very pale yellow or nearly clear, you’re getting enough, anything darker and you need to up your intake! As a bonus, water helps hydrate the skin and flush toxins from your body, encouraging a daily “detox” and helping to make your skin feel nourished.
Motherhood is a wonderful, but trying role. Good nutrition and taking care of yourself is the first step in being the best you can be for your little one. For ideas on how to incorporate all of your nutritional needs into your busy day, contact me today for help!