A Guide to Postpartum Nutrition
by Annie O'Brien | 26th Jan 2021
A Guide to Postpartum Nutrition
After nine months of some pretty serious food restrictions, you’ll likely be happy to hear that you can again enjoy all of your favourite foods and drinks (hello cheese and wine). With that said, there are some important changes you’ll want to make to ensure that you and your baby are getting the nutrients you need – especially if you’re breastfeeding. Here, is A Guide to Postpartum Nutrition.
A Guide to Postpartum Nutrition: What to Eat
Calcium
During pregnancy, the body draws calcium from mom’s bones to support the growth of the baby. While breastfeeding, your body will continue to pull calcium from you into your breast milk. So, getting enough calcium is essential for preventing long-term bone loss and osteoporosis down the road. Good sources of calcium include:
B Vitamins
B Vitamins like folate, biotin, B6 and B12 are involved in many of the body’s essential processes. By eating foods high in B Vitamins, you can boost your energy and ward off sad or anxious feelings and possibly depression. In addition, biotin plays a significant role in hair growth. Don’t worry – postpartum hair loss is completely normal! It can be scary but rest assured, it is temporary and your hair will grow back. Good sources of B Vitamins include:
Vitamin D
A lack of vitamin D in the body has been linked to depression, low energy, bone problems and even weight gain. The best way to get vitamin D is from the sun, which can be quite difficult living in Ireland. So, try to opt for foods high in vitamin D or a supplement. These foods include:
Protein
These nutrients will help you rebuild your muscles and tissues as you heal because they replenish blood store losses. When you give your body everything it needs to successfully heal, you will have more energy and your postpartum recovery will be faster. Consuming adequate levels of protein will also support your milk supply if you are breastfeeding and can help you feel more satisfied after meals and keep your energy levels stable throughout the day. Good sources of protein include:
A Guide to Postpartum Nutrition: Q&A
Can I Drink Alcohol While Breastfeeding?
In short, yes, you can drink while you are breastfeeding – just in moderation! Remember that small amounts of alcohol move into your milk when you drink an alcohol and as your body metabolises the alcohol the amount in your breast milk will also decrease.
How Much Water Should I Be Consuming?
Not only does getting enough water support breastfeeding but also helps all new moms avoid constipation. For most moms, 1.5-2L of water per day is a good benchmark, although you’ll need more if you’re breastfeeding. A telltale sign of dehydration is the colour of your urine. Dark urine (think the color of tea) only occurs when you are dehydrated.
Are There Any Foods I Shouldn’t Be Eating While Breastfeeding?
Breastfeeding moms don’t need to stress too much about what not to eat while breastfeeding – but it’s important to be aware of the foods that, when consumed in large quantities, can affect baby’s health and impact your milk supply. A few foods to partially avoid while breastfeeding are:
- Alcohol (in high quantities)
- Coffee (in high quantities)
What Weight Loss or Gain is Normal After Having a Baby?
After delivery, women generally lose 6-7kgs automatically from the baby and placenta. If you’re breastfeeding, you’ll burn through an extra 500 to 700 calories per day, although you’ll also need to eat more to supply you and your baby with the nutrients you need. In general, women generally shouldn’t lose more than 0.5kg to 1kg per week.
A Guide to Postpartum Nutrition: Reviews
Cindy Alarcan
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Marie Byrne
“Great tasty food, fast delivery and a wide variety of food to choose from.
Helped me out massively in my first week home with a newborn. Would definitely recommend.”
Irish Life Health & GourmetFuel
Now more than ever is the time to avail of your Welcome Home Hamper with GourmetFuel through Irish Life Health! Your complimentary hamper consists of delicious, nutrient-dense lunches, dinners, and snacks to help nourish you at this busy time in your life!
If you haven’t filled out the form yet but are eligible for the hamper, please follow the link below: