Postnatal Nutrition: A Nutritionists Top 5 Tips for New Mums

The first few months of motherhood can feel overwhelming and leave little time to focus on your own needs. Yet it is also a monumental time of physical recovery after your body has been through pregnancy birth and is now meeting the demands of caring for your baby.

Nutrition during this period is more important than ever, to replenish your stores of depleted nutrients and support your body’s healing process. Furthermore, if breastfeeding, additional nutritional demands are required for breast milk production.

Nutrition is however more than just meeting our bodies’ needs, it can also be a source of comfort during what can be a joyful but challenging time. Having those biscuits during night feeds or ordering a takeaway is perfectly ok and nothing to feel guilty about. Thinking about what you should include and add to your diet is a more helpful way to look at nutrition in the post-natal period.

Everyone’s nutritional needs will however be different depending on your pregnancy, birth and existing medical conditions amongst other factors. It is certainly not a one size fits all approach, however below are some helpful tips that are a great place to start.

Top 5 Nutritional Tips for New Mums

1.     Hydration

Hydration is really key, especially if you are breastfeeding. Aim to drink a glass of water first thing when you wake and to keep a full water bottle close by when sitting down to feed your baby.

 2.     Iron

In your last trimester, your baby will have drawn on your iron stores as well as iron lost during birth. Focusing on replenishing iron is important. Eating foods such as red meat, cereals fortified with iron, lentils, dried fruit and dark leafy greens such as spinach. Pairing these foods with vitamin C-containing foods such as oranges can help aid the absorption of iron. 

3. Fibre

It is worth focusing on including a variety of fibre in your diet in those days to weeks after birth and ideally beyond. Avoiding constipation will help minimise pain and aid recovery to that sensitive area post-birth. Fibre also has lots of other nutritional benefits and keeps you feeling full for longer. Good ways of increasing fibre in your diet are by opting for whole grains such as brown bread, brown rice and eating grains like quinoa. Aim to eat a range of fruits and vegetables, at least 5 portions a day. Sprinkling nuts and seeds on breakfast or yoghurt will also be a fibre boost. Try to Include beans and pulses like lentils and chickpeas in your diet.

 4. Calcium

If breastfeeding, calcium requirements increase by 550mg a day. Good sources of calcium include dairy such as milk, yoghurt and cheese. If having plant alternatives such as plant milk ensure they are fortified with calcium and remember to shake the bottle before serving as the calcium can sit on the bottom. Foods such as sardines, tofu and some cereals are also a source of calcium.

 5. Snacks

Spend a little time thinking about what snacks you have in the house. It is likely you will need additional energy during the postnatal period and having some planned snacks can help. A handful of nuts and dried fruits, hummus and oat cakes or some kind of energy balls or cereal bars are all good options.

Everyone’s requirements in the postnatal period will be different depending on your body’s individual challenges and needs. If you want further more personalised advice please do get in touch or book a free discovery call to find out more about how Alice can help you.

Enjoy those newborn days and remember to look after yourself, your body is amazing and has been through so much change growing your baby and is deserving of attention too.