What to Eat After Childbirth

What should a new mother eat to help recover from childbirth?

It’s important for a new mom to regain strength and replenish her reserves. To do this, she should aim to re-establish a regular eating schedule, maintain a balanced diet and listen to her needs and cravings.

How can new parents give themselves a boost of energy?

Baby’s arrival can bring along major changes and fatigue. Short nights are normal, so it’s important to not stress oneself over mealtime. The key is to simply eat regularly and aim for balanced meals.

Parents can eat meals they prepared prior to baby’s arrival and should feel free to ask for help from their social network. As for visitors, they can bring meals or homemade frozen dishes as gifts.

Store-bought processed foods may seem convenient but don’t always meet nutritional needs. They can be enjoyed occasionally, but try enhancing them with the addition of vegetables and proteins (like cheese or nuts).

Should a new mother continue taking prenatal multivitamins postpartum?

Pregnant women should take prenatal multivitamins throughout pregnancy and after childbirth to help replenish their nutrient stores. The multivitamin should contain at least 16 mg of iron and 0.4 mg of folic acid.

Do breastfeeding mothers have different nutritional needs?

Breastfeeding mothers need more energy than before pregnancy to help produce milk and replenish their reserves. To maintain energy, they should eat according to their hunger cues, which is the best guide for recovery.

Continuing prenatal multivitamins throughout breastfeeding supports milk production and maternal health. Since a baby draws nutrients from the mother’s reserves, proper nutrition is essential.

Are there foods that help increase milk production?

Milk production is usually not a reason to worry. Except in rare cases, mothers produce enough milk, and the more a baby nurses, the more milk is produced. Growth spurts won’t cause supply issues.

If milk production is a concern, consulting with a lactation professional is recommended. Also, a mother’s diet influences the taste of her milk, allowing the baby to be exposed to different flavours early on, helping develop future food preferences.

Should mothers drink more water when breastfeeding?

Hydration is crucial during breastfeeding, and a mother’s body naturally feels thirst more often. There’s no need to track fluid intake—just listen to thirst cues and drink regularly.

A good tip for staying hydrated is to keep a bottle of cold water within reach. Using an attractive glass or reusable cup can also serve as a reminder. The other parent can support the mother by ensuring she’s comfortable while nursing, offering a pillow, snacks or a bottle of water.

Are there any foods considered “forbidden” during breastfeeding?

Only energy drinks should be avoided. Alcohol and caffeine should also be consumed with caution as they pass quickly into breast milk. Like during pregnancy, coffee should be limited to two cups per day, and special attention should be paid to tea, chocolate and soft drinks that contain caffeine. Additionally, mothers should wait two to three hours after drinking alcohol before breastfeeding.

It’s also advised to limit consumption of high-mercury fish like swordfish, marlin and tuna to 150 g per month (canned light tuna is not restricted). Frequent consumption of bass, pike, walleye, muskellunge and lake trout should also be avoided.

Can a breastfed baby have an allergic reaction to certain foods eaten by the mother?

Yes. If a baby has an allergic reaction while breastfeeding, it’s important to consult a healthcare professional before eliminating any foods from the mother’s diet to avoid any nutritional deficiencies.

For tips on prepping meals with baby at home, be sure to read this article:

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