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So much is centered around food and nutrition when you’re pregnant; are you getting the right vitamins and minerals, enough of them, and avoiding things that could be harmful to a growing fetus? In the same way, it’s not uncommon for new moms to go a little crazy with their postpartum diet, too.
That’s what happened to Vancouver mom Clarissa Sidhom. “I was starving from breastfeeding and overwhelmed by postpartum depression. This led to eating whatever was fastest and easiest — a lot of junk food that actually caused me to gain weight,” she told Mom.com.
Clarissa isn’t alone. I longed for a six-pack of Coca-Cola as soon as my son was born which probably wasn’t the best craving for healing and breastfeeding. Knowing what foods are best for your body is essential if you’re trying to lose the postpartum baby weight, for more energy to do all those mom tasks, and to help keep your baby healthy if you are breastfeeding. Getting the right food in you will help you feel better both physically and mentally.
Best food for new moms during the 4th trimester
Remember that a lot of fluid and electrolytes are lost during labor and delivery. You’ll want to consume foods high in iron such as tofu or cashews to help replenish lost blood. Along with iron, vitamin B12 assists the replenishing of red blood cells and helps in energy production. To get an adequate supply, eat fish, meat, poultry, eggs, and milk products. Also, drink a lot of water — your urine should be a pale yellow when you are adequately hydrated.
New moms will also want to eat foods high in DHA and omega-3 fatty acids. Even if you aren’t breastfeeding this will help with “mom brain” by helping with mental clarity. It also reduces inflammation and lessens the chances of postpartum depression. Foods high in omega-3 fatty acids are many of the same foods that are high in iron and B-12: salmon, sardines, fortified eggs and dairy.
Eat this: Healthy foods for breastfeeding moms
Breastfeeding moms need to be very concerned with what they eat — not just for their own health, but for their baby’s. It’s important to understand that you need more calories when lactating, so you can’t skimp on servings, either. Protein and fat intake are two things breastfeeding moms need — moms need 25 extra grams of protein and fat when producing milk for the baby. “I get a lot of questions from parents asking what they can do to improve their breast milk and I always recommend eating foods with fatty acids, like DHA,” neonatal nutritionist Priscilla Bar told Mom.com.
On top of higher protein and fat intake, new moms need nutrient-dense foods. Remember that you are transferring all nutrients to your baby and if your diet is deficient, your baby’s diet will be deficient. This includes colorful fruits and vegetables to get a range of nutrients.
Don't eat this: Foods to avoid after giving birth
If you’re looking to take off the baby weight, stay away from junk food and high sugar foods. This means staying away from fast food, processed foods from the grocery store, and anything with empty calories.
If you are breastfeeding, some of the same rules apply as when you were pregnant — certain foods remain off-limits. “It is recommended that breastfeeding women avoid eating fish with high mercury levels including: pike, marlin, mackerel, tilefish, albacore white tuna, and swordfish,” registered dietitian Kerry Jones told Mom.com. These foods can transfer mercury to your baby leading to possible lung, kidney, or nervous system issues. It can also cause hearing and vision problems.
You can, however, enjoy some alcoholic drinks in moderation — and be mindful of when you drink. “Alcohol can be safely consumed,” Jones continued. “However, it is recommended that women wait to nurse at least 2 hours after drinking for each serving of alcohol consumed. One serving of alcohol is equal to 12 fluid ounces of beer, 5 fluid ounces of wine, or 1.5 fluid ounces of liquor.”
When it comes to coffee, experts say you can drink it, just in moderation. Drinking more than one cup of coffee is likely to disrupt your baby’s sleeping schedule. So if you’re breastfeeding, you can have your java but make it a short instead of a grande.
Remember that your diet is designed to help you feel better both mentally and physically, but don’t put too much pressure on yourself to lose the baby weight. While there may be some restrictions, don’t hesitate to enjoy a cheat day and indulge. Being a new mom is hard work and you deserve it.
