These are the best foods to eat to aid recovery post birth
If you choose to breastfeed, especially if exclusively, your body needs about 450 to 500 extra calories a day, according to the National Insitute of Child Health and Human Development.
But as well as needing extra calories when breastfeeding, you’ll also need more of certain nutrients to aid milk production, deliver nutrients to your baby and support recovery.
‘Birthing a baby and breastfeeding are such nutrient-hungry processes yet so many women aren’t eating regular meals,’ says Gail Madalena, clinical nutritional therapist from Wild Nutrition.
‘Burnout is real, so prioritise you. And don’t scrimp on the snacks either, try bananas, protein bars, nuts, seeds and dried fruit – excellent sources of nutrition, breastfeeding or not.’
So what exactly should you reach for when you’re breastfeeding? We chatted with a couple of nutritionists to find out the best foods to eat while breastfeeding. Here, then, are the nutrients you should aim to include in your diet as a new mum:
Meet the experts: Gail Madalena is a clinical nutritional therapist from Wild Nutrition. Rhiannon Lambert is a registered nutritionist, Sunday Times bestselling author, founder of Rhitrition and has written a book about nutrition during pregnancy, called Deliciously Healthy Pregnancy.
Nutrients you need when breastfeeding
Protein = 70g
Protein is needed to produce breast milk and aids your recovery post-birth, says Rhiannon Lambert, registered nutritionist, Sunday Times bestselling author and founder of Rhitrition.
‘Protein plays a key role in developing your baby's bones and muscles while promoting healthy growth in infants. For mothers, protein aids in recovery and helps maintain satiety, which can be crucial in managing hunger and reducing the temptation to reach for empty-calorie, high-sugar snacks postpartum,’ she says.
‘The fourth trimester is nutritionally demanding and your body needs maximum nutrition for healing, energy and – if breastfeeding – milk flow,’ adds Madalena, clinical nutritional therapist from Wild Nutrition.
‘Prevent spikes in your blood sugar levels by including protein at every meal to help you feel more energised throughout the day.’
Sources include: lean red meat, fish, poultry, beans, pulses, dairy and tofu
Omega-3 = 1.3g a day
‘Essential fatty acids DHA and EPA found in omega 3 are crucial for a baby’s brain, eye and nervous system development,’ says Madalena.
‘Fats are also a core component of breast milk, which helps a baby to put on a healthy weight. Omega 3 is also incredibly important for the mother, as it helps with postpartum recovery and supports mental health, promoting better clarity of thinking and lowering our perception of stress.’
Oily fish is the primary source of omega-3 fatty acids, but incorporating enough fish into your regular diet can be challenging, Lambert reminds us.
‘ALA is the form of omega-3 that is found in plant-based foods such as seeds and nuts, however, it must be converted into EPA and DHA before it can be used within the body, and this conversion rate is rather ineffective, therefore making it quite difficult to receive adequate omega-3 from a plant-based diet. However, it isn’t impossible, it will just require planning and advice from a registered dietitian or nutritionist.’
Sources include: oily fish (2 portions a week), flaxseed, walnuts, and soya beans
Calcium = 1250mg a day
‘Calcium is needed for healthy growth and development of bones and teeth in a baby’ says Madalena. ‘It is important that a mother consumes enough calcium to meet both her own demands, as well as the baby's.’
Why? Well, a calcium deficiency is more likely when breastfeeding so it's advisable to increase your intake.
‘During breastfeeding, your body provides calcium for your baby through your breast milk, drawing from your own bone reserves,’ says Lambert.
‘Research has previously found that women can lose a small per cent of their bone mass while breastfeeding. After weaning, it is important to replenish these calcium stores by consuming the recommended daily intake. Maintaining adequate calcium intake helps ensure your bones remain strong. Fortunately, most women can recover the lost bone mass within a few months after weaning.’
Interestingly, calcium also plays a crucial role in supporting our nervous system, points out Madalena – which can ‘help to calm down our stress response, and promote better milk production.’
Sources include: dairy, soya, whole sardines, broccoli and fortified food
Folate = 260mcg a day
‘Most people know of the importance of folate in pregnancy, but it is often overlooked past the first trimester when actually folate is an important nutrient in postpartum health because of its relationship to building healthy haemoglobin (blood oxygen) for energy and preventing fatigue,’ explains Madalena.
‘Deficiency is common in postpartum as women lean more towards convenience and time-saving foods such as toast, with less access to high folate foods such as green leafy veggies, meat and beans/lentils.’
Folate is also key for a baby’s overall development, adds Lambert. ‘Ensuring adequate folic acid intake is crucial for your baby’s health as it is involved in the development of the brain and spinal cord.’
Sources include: spinach, lean beef, black-eyed beans, rice, asparagus and fortified foods.
Choline = 550mcg a day
‘Choline is often a forgotten nutrient, but it is vital for brain and cognitive function,’ says Madalena.
‘The baby receives choline from the mother through breast milk, therefore ensuring adequate choline intake in the mother's diet is essential for maintaining her own choline reserves and providing sufficient amounts to support the baby's brain and spinal cord development,’ says Lambert.
In fact, research shows that children who are low in choline are more likely to experience learning difficulties, a lack of concentration and a lower ability to retain information. ‘It’s also important to consider supplementation if you follow a vegan or vegetarian diet as you are likely to be deficient given the main dietary sources are from animal products,’ adds Madalena.
Sources include: dairy, while fish and eggs. Avoid seaweed – its very high iodine levels can lead to an overactive thyroid.
If you are concerned that you aren’t getting enough of any of these nutrients, speak to your doctor or a registered nutritionist or dietician, as they will be able to help you find ways to include these nutrients in your diet.
What if I'm vegetarian or vegan? Can I still breastfeed?
A vegetarian diet can meet the nutritional needs of a breastfeeding mother as long as it includes a variety of foods, such as legumes, eggs, milk and dairy products, whole grain breads and cereals and fruit and vegetables, says Lambert.
‘A vegan diet would need more careful planning and the use of some specific supplements to provide all the nutrients you and your baby need. Please check with a registered nutritionist or dietician if you are vegan, to ensure your diet contains all the nutrients you need,’ she says.
What about supplements?
‘When I was pregnant, I analysed every multivitamin that was on the market for pregnancy and breastfeeding and I couldn’t find anything I loved,’ says Lambert. ‘So, I decided to create my own, to support those who needed the additional nutritional support with a multivitamin.’
These are some of the best pregnancy multivitamins currently on the market:
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