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Why postpartum nutrition is so important -

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.

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Breastfeeding -

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.

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Post-pregnancy healing -

A nutrient-dense diet can help heal your body. It can prevent bone loss, replenish iron stores, and heal hemorrhoids. 

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Milk supply -

What you eat and drink can impact the quantity and quality of your milk supply. Nutrient-dense foods will help support breast milk production. 

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Energy -

A well-balanced diet can support your overall well-being and give you the energy you'll need as a busy mom.

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Treat yourself! -

Eating well doesn't mean you can't indulge your sweet tooth. Just make sure it's in moderation.

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The best postpartum foods - leafy greens -

Leafy greens like spinach, Swiss chard, and broccoli are packed with vitamin A, which is good for you and your baby.

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Bell peppers -

Bell peppers are a good source of vitamin C. Consuming adequate vitamin C also helps the iron absorption process.

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Avocados -

Consuming avocados, which are full of healthy fats and fibers, will help you and your baby absorb fat-soluble vitamins.

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Tomatoes -

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.

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Citrus fruit -

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.

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Berries -

Berries, like strawberries, blueberries, and blackberries, are a good source of fiber and are packed with antioxidants that help fight cell damage.

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Apples -

Apples are a good source of antioxidants, which can help support mom and baby's immune systems.

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Oats -

Oats are an excellent source of fiber and can boost prolactin levels in the body, increasing breast milk supply.

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Quinoa -

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. 

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Brown rice -

Whole-grain carbohydrates like brown rice keep energy levels up and provide the body with the calories it needs to produce breast milk.

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Lean protein -

Lean proteins like fish, poultry, tofu, beef, and lentils play a crucial role in tissue repair, hormone regulation, and the production of breast milk.

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Low-fat dairy -

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. 

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Monitor intake of iodine -

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.

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Monitor intake of choline -

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. 

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Monitor intake of omega-3 fatty acids -

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.

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How much water should you drink? -

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)

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Should new moms take postpartum vitamins? -

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.

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Focus on the quality of your food -

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. 

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Ensure you're eating enough -

Breastfeeding typically burns 300 to 500 extra calories per day, so ensure your calorie intake is sufficient.

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Adequately hydrate -

Ensure you stay hydrated by drinking water, eating soup, or enjoying juicy fruits and vegetables.

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Is it safe to drink alcohol while breastfeeding? -

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.

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Are nutritional needs different if breastfeeding twins? -

You'll need an extra 500 calories per day per baby if you're exclusively breastfeeding twins. 

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Should you adjust your diet so your baby doesn't develop allergies? -

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)

See also: Everything you need to know about postpartum depression

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