Thank you Lisa Bartle for this guest post:
Post Partum Nutrition For New Moms: Taking Care Of You, So You Can Take Care Of Baby
A new mom is someone who really needs to be taken care of. She’s done an amazing job of bringing a new life into the world. Nourishment of the baby begins in-utero and what the mother takes in during her period of pregnancy will affect not only her health but that of the baby once it is brought into the world. Once the birthing process has taken place, the new mom needs to know that she can rely on good food, proper hydration and plenty of rest so that she is able to face up to the challenges of dealing with the new addition to the family. If at all possible, it helps to have a strong network of family and friends around who can help out and make sure that needs of both mom and baby are met every single day for the first few weeks at least.
Postpartum considerations
There are many aspects of the physical and mental health of new moms that need to be taken into consideration at the postpartum stage of child rearing. Thinking about the mind, body and spirit as a whole means recognising the fact that there will need to be a sufficient period of recovery that allows the mom to recharge and bond with the baby. Part of this bonding process relates to lactation and the ability to produce milk to wean the baby on. According to principles of Ayurveda, a period of around forty two days should be given to allow these natural processes to occur. This should be extended by another ten days for any mom who is recovering from a C-Section or any other form of postpartum surgery. Good health is vital and the new mom will have many things to think about pertaining to her own situation and the baby too. Aside from considering the fundamentals of nutrition it can also help to have a chat with a physician about appropriate pain relief and medications (particularly if there has been a surgical birth), to consider some of the different methods or forms of birth control, whilst in recovery from the labor itself and whilst the body adjusts to all the changes it has gone through. Finally, there is the need to make sure there is someone professional to talk to should there be any concerns or issues relating to the mom’s physical or mental health.
Foods for new moms
It’s important to recognise that every mom’s needs will be different, but that optimum nutrition is gained from eating fresh foods, that are easy to digest and offer a great range of nutrients that will help to relax the mind and body and also encourage breast milk to flow. It’s important to remember this is not the time to go on a fad diet to try and drastically shed the baby weight. Instead, think about eating foods that are rich in essential fatty acids, zinc, magnesium, calcium and B vitamins such as:
- Lean chicken and turkey and small quantities of lean red meat
- Salmon, mackerel, halibut and other oily fish
- Healthy fats such as olive oil, flax seed oil, cod liver oil or even the oils that come from fruits like avocado
- Pulses – such as lentils, kidney and cannelini beans
- Fresh greens – spinach, kale, lettuce, cabbage
- Fruits that are rich in iron and fiber – figs, dates, sultanas, raisins
- Fresh fruits in season
- Sweet potatoes
- Nuts and seeds – almonds, walnuts, pumpkin seeds
- Whole grains – brown rice, quinoa, oats
- Nut milks, yogurt and buttermilk
- Pure water, herbal teas
Foods to try and avoid
- Anything heavy, greasy, fatty or deep fried
- Processed meat products
- Fast food
- Ready or convenience meals
- Highly spiced and seasoned foods
- Sodas (diet or otherwise)
- Caffeine
The list of foods to avoid, in truth, should be something that is adopted by people generally and not just new moms, but taking this approach and investing in a diet that is rich in lean protein, in nutrient and iron rich greens and which includes healthy fats is one that will not only encourage healthy lactation, but one that will help to keep the mom’s blood sugar steady and the brain calm. Eating regularly, every three to four hours will ensure that the body does not go into starvation mode or that the point of being over hungry and therefore likely to over-eat doesn’t happen.
Creating a safe routine is so especially important at this time and set times for meals are a great thing to put in place and keep in place, to provide a sense of calm and comfort at a time when things may seem a little out of kilter and strange. Putting a little structure and routine into life can really help, if there are feelings of being unsettled and unsure.
Finally, when thinking about the post partum period as a whole (and not just in terms of nutrition) certain words can help to provide a focus.
Keep things:
- Slow
- Steady
- Warm
- Relaxed
