Nutrition plays a crucial role in supporting both the health of a breastfeeding mother and the growth and development of her baby. It is also important to remember each woman’s birth story is different, so determining the correct nutrition needs for you is the first step. One constant no matter your birthing journey is your body will require more calories during breastfeeding than during pregnancy.
“First 40 Days” Postpartum
The first two weeks postpartum are considered the acute recovery phase which is the most nutritionally demanding. Just as in pregnancy, lactation places high demands on your energy and protein stores.
After the first two weeks, hunger and appetite are often at peak levels as your body aims to heal itself. During this time, nutrient-dense meals are recommended. Your body needs extra calories and protein for the processes of wound and incision healing, tissue healing and milk production.
Although some moms may feel inclined to reduce calories to expedite postpartum weight loss, calorie counting is not recommended during the first 40 days. Instead, focus on these postpartum guidelines:
- Listen to your hunger and fullness cues to guide your energy needs. Our bodies are wired to assist us in regulating our intake. It is normal to experience an increase in hunger postpartum. Do not place judgment or a timeline on your larger appetite–your body is recovering!
- Maximize nutrients and repletion instead of focusing on foods to avoid. Incorporate nutrient-dense foods in your diet to help you heal and recover. Attempting to avoid foods and suppressing your appetite can take away from your body’s ability to repair itself.
- Adopt a flexible, “all foods fit” approach to eating. “All foods fit” is used to emphasize that no single food has the power to heal or hurt postpartum. Foods should not be labeled “good” vs. “bad” foods. Nutrition is synergistic—combining different foods promotes optimal health.
- Practice body respect. Body respect involves acknowledging pregnancy and birth without focusing on weight, shape or size. Nourish your postpartum body as it heals and recovers instead of focusing on fixing or controlling your body.
To help meet your nutrient needs, try eating six small meals per day or small meals every two to three hours. Feel free to order food in and accept the generosity of friends and family offering to help with meal preparation. Do not feel pressured to eat perfectly; instead, focus on getting nutrition and rest.
After the “First 40 Days”
After your postpartum check-up, your clinician may allow you to begin gentle to moderate exercise. This timeline can vary based on your birth experience, whether you had a vaginal delivery or C-section.
The Institute of Medicine estimates that breastfeeding women with a healthy pre-pregnancy weight need 330-400 additional calories per day than pre-pregnancy. Heavily restricting calories will affect your milk supply.
Postpartum Guidelines and Tips for Meal Planning:
- Plan ahead: Prepare healthy proteins in advance so you can easily add protein to each meal. For example, grilled chicken breast is easy to add to salads, wraps and skillet dishes. Grill chicken breasts to use later in the week or even freeze grilled chicken for the following week.
- Vitamin D & Calcium are essential for mom and baby: The daily recommended calcium intake is 1,000 mg. Vitamin D intake helps with calcium absorption for healthy bone maintenance. For those who are lactose intolerant, use calcium fortified non-dairy products. Additional sources of calcium include leafy greens, fortified cereals and tofu. Speak with your healthcare provider or dietitian if you have concerns about meeting the recommended calcium and vitamin D intake.
- Aim for variety in your diet! Eat foods rich in nutrients like vitamin C, zinc and selenium to help keep your immune system strong. Choosing different types of fruits, vegetables, whole grains and seasonings will expose your infant to diverse flavors and tastes.
- Add fiber in your diet: Start your day with fiber in conjunction with protein for the perfect combo of energy and sustenance. Fiber is an essential nutrient to help with post-labor constipation. The recommended daily amount of fiber is ~30 grams.
- Stay hydrated all day long: Drink up to three liters of water daily.
If you have a hard time staying hydrated, see the tips below from Integrative Health Coach, Karla, on how to increase your hydration levels:
- Curb your caffeine intake: While the small amount of caffeine that passes from you to the baby through breast milk is not known to adversely affect your infant, the CDC recommends sticking to 300 mg or less per day.
- Keep a water bottle near you at all times. You want to have access to water when you’re feeling thirsty, especially when your baby is comfortable nearby.
- Tea is also a great option — go for caffeine-free and unsweetened.
- Drink milk: cow milk is 87% water and almond milk is 98%. Milk of any kind can be a good alternative to water. Plain yogurt is also a healthy snack alternative as it is 88% water.
- Water-rich foods can double as a snack and hydrator all in one. Examples of water-rich foods include watermelon (92% water), cucumber (96% water), strawberries (92% water), and peaches (89% water).
- Remember weight loss is ideally slow and gradual: If you’re trying to lose weight while breastfeeding, the Academy of Nutrition and Dietetics says a slow weight loss of one pound per week or four pounds per month is ideal.
- Limit alcohol while breastfeeding: Although many women decide to avoid alcohol while breastfeeding, if you choose to drink, we suggest women limit it to after breastfeeding or wait two to three hours after having a drink to breastfeed.
- A few additional tips:
- Minimize empty calorie foods that are high in added sugar, sodium and saturated fat, including fried foods, soft drinks and desserts.
- Avoid high-mercury fish: Some seafood and fish such as tuna, king mackerel, orange roughy, marlin, shark, swordfish and tilefish are high in mercury. Healthier options include salmon, shrimp, cod, tilapia, trout and halibut.
- Continue prenatal vitamins: Breastfeeding mothers should continue to take prenatal vitamins or a vitamin specific to postnatal mothers.
If you are breastfeeding and would like to establish a personalized nutrition plan with a dietitian at the Hoag for Her Center for Wellness, call 949-764-7239 or email wellness@hoag.org to schedule a consultation.
