The importance of nutrition postnatally is essential for you to assist your recovery and health after giving birth. This time can be incredibly stressful, and your own self care can easily slip down your priorities list which can also result in poorer food choices.
Postnatal nutrition is so important your body has gone through a lot and optimal nutrition is a respect your body deserves. If you breastfeed you need and additional 300-500calories a day to be able to produce enough and quality breastmilk for your child.
What makes these calories is equally important. Protein is an essential macronutrient for help repair and make cells in your body and should be a part of the additional snacks to make up these calories. Combining this protein with a good source of wholegrain or carbohydrate. Try to eat every 2-3 hours to help to maintain your energy levels and to be able to add in these extra calories in a manageable way.
This could look like:
- Peanut butter with a slice of whole grain bread
- Handful of nuts with an apple
- Glass of milk or soy milk
- Yogurt with fruit
- An egg on toast
- 2 Weetbix with some milk
- Small can of baked beans with a slice of whole grain bread
- Yoghurt with some hemp seeds
In terms of food groups, you need:
2 fruits per day
7.5 serves veg/day (5 if not lactating)
9 serves grains/day (6 if not lactating)
2.5 serves meat/alternatives/day
2.5 serves dairy/alternatives/day
Additional key points are:
- Continue taking your prenatal supplement.
- Omega-3 rich foods or supplement – the goal is to include seafood 2-3 times a week with a serve being 100g cooked seafood.
- Iron rich foods or supplement – try to include an iron rich food twice a day.
- Folate in preparation for next pregnancy or replenishment
Take home message: Even though your life has been flipped upside down with a new child your health still matters. This article is a good start, but it is important to seek the most appropriate support from Accredited Practicing Dietitian to meet your unique needs and circumstances.
