Handy nutrition advice for first-time mums
So, now your pregnancy period has ended, and you are a proud mother to a newborn. In your view, all the food restrictions that you followed for nine months are over, and you are free to eat the food of your choice. But remember, your diet is as important as the diet of your newborn baby.
Nutrition for new moms
A new mom’s diet should have extra nutrition both for postpartum recovery and cell growth and repair. You will need around 70-80 gm of protein per day as it is also vital for the baby’s cell growth and immunity.
Extra calcium is required for both your and your baby’s bones. Also, while breastfeeding, your estrogen levels tend to get low, so your bones are at a higher risk of osteoporosis. You will also need extra calories. Experts suggest that a new mom’s diet, especially for one who is breastfeeding, should include at least 2,000 calories per day with an optimal caloric intake of 500 calories.
Here are some tips to ensure the best nutrition for new moms:
- Stay away from dieting, and instead, focus on eating an adequate amount of healthy food and limit junk food. While you need to consume more calories, they should come from whole and healthy foods.
- Stock up on plenty of healthy and nutrient-rich foods as these are the best foods for new mothers. These nutrient-rich foods include whole grains, protein, in the form of lean meat, fresh fruits and vegetables, low-fat dairy products, and various nuts and beans.
- If you want to binge on snacks, always go for healthy options like fresh fruits and vegetables, cottage cheese, and whole-grain crackers.
- Try to avoid processed foods as much as you can.
- Drink lots of water and stay hydrated.
- Try to have food from categories like meats, beans, fresh vegetables and whole fruits, breads, cereals, grains, milk, cheese, and eggs,
- You should include a variety of foods that can complete your dietary requirement for calories, vitamins, and minerals, as you need all these to stay healthy and fit.
- If you are breastfeeding, you will require supplements like iron, calcium, Vitamin B12, and Vitamin D.
- Replace food that has more calories per gm with food having healthy fats, like nuts, seeds, avocados, fish, and olive oil.
Things every new mom should avoid
- You should avoid spicy and heavy foods that cause gastric problems if you are breastfeeding. This is because some babies might develop gas or suffer from colic when their mothers eat these types of food.
- Drinking too much caffeine in the form of coffee, tea, or soda can disrupt your baby‘s sleep patterns. So, try to drink only healthy and caffeine-free beverages when you are breastfeeding.
- Avoid drinking alcoholic beverages while breastfeeding as it can enter the milk supply and affect your baby.
- Smoking and tobacco are a complete no if you are breastfeeding. Nicotine and its byproducts might cause babies to have a faster heartbeat, restlessness, vomiting, or diarrhoea. Increased use of tobacco can reduce the amount of milk produced by your body.
The right kind of nutrition is essential for everyone, especially for a new mother. Your diet is of utmost importance, as you need to recover from pregnancy, labour, and delivery, and also have to take care of the baby. While you can eat almost anything, some changes need to be made to ensure that you and your baby get adequate nutrients.