Post Natal Women want to feel energised, well-nourished, mentally capable, comfortable in her clothes, feeling hormonally balanced, healing well from the inside-out, fit and able to enjoy baby. Nutrition has a major role to play for women postnatally, Particularly at a time when many women are restricting their food intake and missing vital nutrients in a bid to ‘lose their baby weight’. Here are some tips to make sure new mums are getting the nutrition then need during the busy newborn period.
1. Bone broth! This is one of the most nutritious, healing foods, since it offers a wide variety of nutrients including protein, good fats, calcium, magnesium, and collagen in a very absorbable for. Some people like to sip bone broth like tea, others prefer to cook their vegetables in it, or use it as stock for soup. Regardless of how you consume it, it’s a great postpartum food.
2. High Fibre foods – It is important to eat high-fibre foods to make elimination as easy as possible – pumpkin, sweet potato, leafy greens and crucifers (cabbage, broccoli, cabbage and Brussels sprouts), chia seeds, dates, prunes and kiwifruit are great for this.
3. Good fats and protein are also crucial to ensure that you have both the energy you need to survive on limited sleep AND to feed your little one. Don’t forget – breastmilk is mostly fat and protein, so you need to eat lots of these to be a good producer!
Breastfeeding Help – Along with eating foods that are rich in good fats and protein, breastfeeding mamas can eat certain foods to increase milk production.
1. Oats, which are great lactation boosters. Papaya, asparagus, apricots and salmon are know galactagogues (milk enhancers) Milk tea, and fenugreek are also great options. However, these supplements are only necessary if mama is truly struggling to produce.
All breastfeeding women should make sure to stay SUPER HYDRATED as well, since this will both help with milk production, and also ensure that mama doesn’t get dehydrated as a result.
Lots of moms struggle with excess weight gain during pregnancy, and/or difficulty losing the weight afterward. It’s important to eat a well-balanced diet of foods rich in protein and good fats, plus a wide variety of fruits, veggies, nuts and seeds. It’s crucial not to cut calories at this time, while healing from childbirth and possibly breastfeeding. I do encourage both pregnant and postpartum women to stay as active as possible, even if it’s just regular walking and/or light yoga. Obviously postpartum movement might be limited depending on the delivery, but when physically able, I recommend some physical activity each day to help with postpartum weight loss.
There are some essential nutrients during the post part period for babies and mums, these are vital for growth, brain function, nervous system, bone and muscle strength. These are :
* Folate
* Iron
* Iodine
* B12
* Vitamin D
* Calcium
Probiotics can also be added from the first few days after birth to increase good bacteria, particularly for caesarean babies. Please note they must be prescribed by a health professional.
Gabriella Ratner is a clinical nutritionist, certified health coach and owner of Intuitive Health Hub in Bondi Junction, Sydney. Specialising in mental, digestive and female reproductive health, she likes to do things a little differently. She doesn’t treat problems and symptoms, she treats people. Inspired by her own personal health journey, she believes in addressing the underlying causes of her patients’ health issues, not the signs. When Gabriella is not talking, writing or giving advice on holistic health, you’ll find her cooking up a storm, travelling with her family or enjoying a cheeky glass of red wine.
Contact 0425 262 144
