As much importance as we place on nutrition for pregnant women, it is as important to emphasise on postpartum nutrition. This involves providing essential nutrients particularly to new mothers after childbirth to support their recovery and breastfeeding. On this National Nutrition Week 2023, we spoke to Deepika Jayaswal, Consultant Dietitian and Nutritionist, Motherhood Hospitals, Sarjapur, Bengaluru, to understand the role of postpartum nutrition along with foods new mothers should eat and avoid.
Role Of Postpartum Nutrition
According to the US Centers for Disease Control and Prevention (CDC), breastfeeding mothers generally need more calories to meet their nutritional needs while breastfeeding.
"An additional 330-400 kilocalories (kcal) per day is recommended for well-nourished breastfeeding mothers, compared with the amount they were consuming before pregnancy (approximately 2,000 to 2,800 kcal per day for breastfeeding women verses 1,600 to 2,400 kcal per day for moderately active, non-pregnant women who are not breastfeeding)," says the US Health body.
Jayaswal says, "Enough nutrition is required by the body to produce adequate breast milk. It also helps in providing essential nutrients to the baby."
In addition, adequate nutrition helps the body postpartum to heal and recover. It is needed for tissue repair, wound healing, and restoring strength and energy.
Moreover, hormone levels fluctuate significantly during and after pregnancy. A balanced diet can help regulate hormones and reduce the risk of postpartum mood disorders, such as postpartum depression.
What Breastfeeding Mothers Should Know
Breastfeeding is the only source of nutrition for a baby for the first six months of life. According to the World Health Organization (WHO), only 40% of the global infant population under six months of age are exclusively breastfed.
The WHO further suggests that more than eight lakh children's lives could be saved every year among children under 5 years, if all children 0–23 months were breastfed properly.
But nutrition for the mother also plays a significant role in maximising breastfeeding abilities. Nutritionist Jayaswal says, “Having adequate nutrition is crucial for producing breast milk. A balanced diet provides the necessary energy (calories), protein, and essential nutrients that a mother's body needs to produce a plentiful and nutritious milk supply.”
Furthermore, breast milk contains carbohydrates, fats, and proteins, and a mother's diet influences the composition of these macronutrients in her milk. “Consuming a diverse diet that includes sources of healthy fats, lean protein, and complex carbohydrates can ensure that breast milk offers vital nutrients to the baby,” she adds.
New mothers should also pay attention to their hydration levels as it is important for sustaining milk supply. Dehydration therefore, can lead to a decrease in milk production.
Foods Mothers Should Add To Their Diet After Giving Birth
Post delivery, it is important for mothers to focus on maintaining a well-balanced and nutritious diet to support their own recovery and provide necessary nutrients for breastfeeding, says Jayaswal. Here are some foods to include in your postpartum diet:
- Protein sources, such as lean meats, poultry, fish, eggs, dairy products, legumes, and tofu
- Fruits and vegetables
- Whole grains, such as brown rice, quinoa, oats, and whole wheat bread
- Dairy or dairy alternatives; if you are lactose intolerant or prefer dairy alternatives, consider fortified options like almond or soy milk
- Probiotic products like curd or buttermilk in the day time
- Healthy fats, such as avocados, nuts, seeds, and olive oil
- Calcium sources, such as dairy products, fortified non-dairy milk, and leafy greens like kale and collard greens
- Ajwain/ jeera soaked in water overnight and consumed in the morning; improves digestion, avoids gas issues
Foods To Avoid
Here are some foods new mothers should avoid:
- Caffeine, which can cause sleep disturbances and irritability
- Alcohol; it can pass into breast milk and affect the baby
- High-mercury fish, such as shark, swordfish, king mackerel, and tilefish
- Raw seafood and sushi as they can carry a risk of foodborne illnesses
- Unpasteurised dairy and soft Cheeses
Bottomline
Postpartum nutrition typically emphasises on a well-balanced diet rich in nutrients like protein, calcium, iron, and folate, along with staying hydrated and considering any specific dietary recommendations from healthcare providers. Focusing on the mother's health and wellness also improves the health and wellness of the baby.