Postpartum nutrition to support recovery and breastfeeding

The importance of postpartum nutrition

Congratulation mama! You gave birth to your child after holding him in your womb for nine months, during which you carried him, with the fluid and fat surrounding and protecting him. You endured hours of labor and delivery, so you must be exhausted now. Your postpartum nutrition is essential for your recovery and support of your physical and mental health, for breastfeeding to be smooth, and for providing your baby with what he needs to grow and develop healthily. Here are the benefits of healthy nutrition during postpartum:

1| Accelerate recovery

Following a diet rich in essential nutrients, including complex carbohydrates, healthy fats, and proteins, and drinking enough water will enable your body to recover and heal after childbirth. A healthy postpartum diet is essential to avoid losing bone mass, compensate for lost iron, avoid postpartum hemorrhoids, and many more benefits for your overall health.

2| Stimulating milk production

The foods and drinks you consume during postpartum directly affect the quality and quantity of breast milk. Therefore, it is essential not to rush to focus on losing weight and to focus on recovery and supporting breastfeeding during the first weeks after birth.

3| Support physical and mental health

Studies have shown that a healthy and balanced diet gives the body energy and the ability to recover, enhancing concentration and emotional state, which is what new mothers need most, as they will be busy and consume a lot of energy caring for the newborn.

Best postpartum foods

Healthy nutrition during postpartum is very similar to nutritious food at any time. Make sure your daily diet includes these elements to ensure you get all the vitamins and minerals you need during this sensitive stage:

• Fresh vegetables: such as leafy green vegetables, bell peppers, broccoli, avocado, carrots, kale, sweet potatoes, tomatoes, celery, and cabbage.
• Fruits: citrus fruits of all kinds, berries such as strawberries and blueberries, and tropical fruits such as mango, watermelon, cantaloupe, apples, and bananas.
• Whole grains: These include oats, quinoa, brown rice, and whole wheat bread.
• Proteins: including fish, chicken, eggs, lean red meat, legumes, nuts, and seeds.
• Dairy products: including milk, cheese, labneh, and yogurt.

Essential elements to support breastfeeding

• Iodine: Many breastfeeding women suffer from a deficiency in this vital element for breastfeeding health, as iodine enhances the child’s growth and supports brain health. To get enough iodine, it is essential to stop smoking, avoid passive smoking, use moderate amounts of iodine-containing table salt, and eat yogurt, milk, and seafood. During breastfeeding, you need 290 micrograms of iodine per day, which is almost double the recommended amount for pregnant women, which does not exceed 150 micrograms per day.
• Choline: This element found in breast milk plays a vital role in developing the baby’s brain and nervous system, so you will need about 550 micrograms daily to ensure your baby gets enough of it. Therefore, make sure to eat natural sources of choline, the most important of which are red meat, fish, eggs, dairy, and cruciferous vegetables such as cauliflower, nuts, seeds, and whole grains.
• Omega 3: is an essential element for breastfeeding mothers, just as it is for pregnant women. Therefore, your diet during postpartum and breastfeeding must include fish weekly. Make sure to consume fish rich in amino acids that are important for the development of the infant’s brain and low in mercury, such as sardines and salmon.
• B vitamins include vitamins B1, B2, B6, and B12 and are found in these foods: fish, legumes, nuts, seeds, cheese, eggs, chicken, potatoes, bananas, and dried fruit.
• Water: Whether breastfeeding or not, you will need to drink 10 cups of water daily, in addition to the water you get from other sources, such as vegetables and fruits, to avoid dehydration and promote recovery after childbirth.

Postpartum diet

If you are following a healthy diet during pregnancy, most of these ingredients are probably already in your kitchen. Here is a sample of a one-day postpartum diet plan:

Breakfast

Three-quarters of a cup of oats, with milk, garnished with some nuts and seeds, with half a cup of watermelon to ensure you get vitamins, potassium, and fiber.

Lunch

Two hundred grams of lean red meat or chicken cooked in olive oil with broccoli, sweet pepper, and carrots. With three-quarters of a cup of cooked brown rice.

Dinner

A light tuna sandwich with a boiled egg, some celery, and lettuce is an excellent source of vitamin A, and a slice of tomato for vitamin C is on whole wheat bread.

Snacks

Snack options between main meals during the postpartum period: Greek yogurt with berries, almonds, apple slices with ground cinnamon, popcorn, or yogurt smoothie with fruit and some green leafy vegetables.

Weight loss and breastfeeding

You must be in a hurry to lose the weight you gained during pregnancy, but it is essential to realize that just as it took several months to gain weight during pregnancy, losing weight will also take time. Don’t be hard on yourself during postpartum, and follow strict diets.

Reducing calories too much can affect your milk supply, making it harder for your baby to get enough. Additionally, weight loss diets can deprive you of essential nutrients for your postpartum recovery and for promoting breastfeeding.

Some studies have shown that breastfeeding helps in losing weight after childbirth, especially if it continues for more than six months. However, it is essential to note that losing weight during breastfeeding does not happen in the same way for all women and will take time.

Following a balanced diet that contains the nutrients you need, avoiding processed foods and foods rich in sugar, and committing to exercising may help you lose half a kilogram per week. This will not negatively affect your breast milk.

To Sum up,

During postpartum, especially if you are breastfeeding, healthy nutrition is a cornerstone of recovery and ensures a smooth breastfeeding experience. Therefore, your postpartum diet plan must contain all the essential nutrients for you and your baby, that you drink enough water, that you avoid unhealthy food, and that you do not rush to lose weight.

 

Also Check out Do you have Postpartum depletion?