Postpartum Nutrition Tips
Sorry for the brief hiatus, but I have been quite busy with my newborn baby girl, who is already 8 weeks old! Postpartum has been quite the experience, and definitely a rollercoaster of emotions. Every minute of sleep deprivation is worth it, once you see your baby smiling back at you. With that said, lets talk about nutrition in the postpartum period. Breastfeeding has been quite the challenge for me, something that was super important for me to try. I have definitely learned that not everything goes according to plan, and fed is best…period. No matter what method you feed your child, do what works for you. Let’s get rid of the stigma that bottle feeding or formula feeding isn’t the ideal method for feeding your child. My initial plan to exclusively breast feed did not go according to plan as my baby girl is not the best latcher. Because of this, nursing was extremely painful for me and honestly led me to tears. At two months postpartum I have been combo feeding, which has worked well for my family. Now my husband can help out with the 2AM feeds and giving my body a break between feeds allowed me to heal and get to the point where nursing is no longer physically painful. Happy mom, happy dad, and most importantly, happy (and fed) baby girl. While I initially felt that I had failed as a mom, as I wasn’t able to successfully nurse my daughter (a task that came much more naturally for all of the women in my family), I have come to the realization that twenty years from now, it will not matter in the slightest. She is healthy, and that is number one. I am no longer in pain, and am now able to enjoy the simple task of feeding my daughter.
Let’s talk baby weight. Remember, slow gradual weight loss is ideal (about 1-2 pounds per week on average). Weight fluctuation is common after delivery, especially after a c-section, due to fluid shifts in the body. Many women retain a lot of fluid in pregnancy, so don’t be discouraged if your weight is all over the place. Breastfeeding moms burn an additional 500 calories daily, so this will also naturally lead to postpartum weight loss. It is easy to forget about your own nutrition, when all of your focus is on your baby. It is important to nourish yourself in the postpartum period too! Proper nutrition can help with the healing process as it takes time for your body to heal after delivery. Here are some key aspects to the postpartum diet…
Plenty of fluids— This is especially important when nursing.
Lean proteins— Examples include poultry, fish, tofu, beans.
Whole grains— A high fiber diet can help with postpartum constipation (oats, quinoa, whole wheat products— make half of your grains whole).
Fruits / Vegetables— Eat the rainbow! A wide variety of colors in the diet can maximize your intake of micronutrients (vitamins / minerals). Many women continue to take their prenatal vitamins in the postpartum period to help prevent micronutrient deficiencies.
And most importantly, sleep. Sleep deprivation can lead to poor diet choices. Sleep when you can…but don’t forget about your well-being as well. Splitting the nighttime feeds with a partner and taking naps during the day when the baby is sleeping are some things that have worked for my family…but everyone is different. It will take some time to develop a routine, so don’t be discouraged if you are not there yet. I am here to support you in this challenging and exciting time, so please reach out! You are not alone on this journey, and remember, the newborn phase is only temporary.
