Our third and final blog on Nutrition from Stacy Heckenberg BHSc Nut. Med. – for now at least! – is all about how to take care of your nutrition once baby is born. Good nutrition is important now not only to help you get back on your feet after pregnancy and birth, but to help combat the inevitable sleeplessness, and to make sure you are producing the quality and quantity of milk your baby needs to thrive.
Why Postpartum Nutrition is Important
The big day has come and gone and you are home with your beautify baby. On to the next part of the journey – parenthood! A lot of big decisions happen during this time, all while you are learning about this new little person, managing more changes to your body, and the new normal of your life.
Good nutrition will not only help ensure you have a good milk supply, but will aid in recovery and repair of your body, and help with fatigue and the moods that come with hormonal fluctuation.
Choosing to Feed
Choosing how you are going to feed your little bundle is deeply personal, yet everyone will have an opinion that they are happy to share with you! Whether you choose breast or bottle – FED is best. Some women struggle to breastfeed, others choose not to. As a nutritionist I am here to support either choice.
Breast milk has benefits to both mother and child, it’s easily digested, and less likely to cause tummy upset. But, some women may experience, pain, low supply, excess supply, or suffer mastitis. If you find yourself experiencing any of these issues, Alison can recommend a great lactation specialist who will help you.
What to Eat While Breastfeeding
If you decide to breast feed, but are finding your milk supply is low you might need to increase your sources of what we call lactogenic foods. These are foods, also known as galactagogues, which help your body produce more milk. Things to include are:
There are also foods you should avoid as they may cause a drop in supply:
Taking Care of Yourself
This is a busy time, and it is easy to get overwhelmed. Here are a few tips for managing to ensure you get the rest you need:
- Do your grocery shopping online so you don’t have to worry about struggling around the supermarket
- Ask for help with meals – a Doula will always bring you a meal, and will know exactly what you need nutritionally. If you have friends and family perhaps they can drop in the odd hot meal
- If you are making a meal, make double and freeze half for a day when you are tired or just too busy with baby
- Keep plenty of healthy snacks in the house – fresh fruit, cheeses and trail mix are great and easy to eat one handed while you feed baby!
- Often the evenings are unsettled times for babies. So if you have a slow cooker make use of it!
Part of my job is to make meal plans that support all stages of conception, pregnancy and postpartum. So I thought I would share a couple of recipes that I love. There are also a couple from Alison that you might like. Check out the Recipes section of the blog to see the recipes.
I hope these suggestions help you make it through that special time in your life. For more ideas go the Healthy Eating Guideline for Pregnancy at www.eatforhealth.gov.au.
Yours in health,
I hope you enjoyed our Nutrition series. If you have any questions, or want to chat about any aspect of pregnancy, birth or postpartum, message me at: