By Gabe Sanders PhD, NSCA-CSCS
Giving birth is a major physical, mental, and emotional event, and it's important for new moms to focus on their nutrition during this time. A healthy diet can help moms recover from childbirth, support breastfeeding, and improve their overall health and mental well-being. Good nutrition is more than just eating fruit and vegetables, but also consuming adequate protein and calories daily.
Research published in 2022 by Ball et al. provides guidance for general practitioners and healthcare providers on how to support new moms with their nutrition. The authors recommend that new moms focus on total daily calories (energy intake), daily protein, vitamins and minerals, and breastfeeding support and health.
The article outlined the following goals for new moms.
- Energy needs: New moms need an extra 300-500 calories per day to support breastfeeding.
- Protein intake: Protein is essential for tissue repair and growth; new moms should aim to get 1.1 to 1.3 grams of protein per kilogram of body weight per day.
- Micronutrient intake: New moms need to make sure they are getting enough iron, folate, vitamin D, and calcium.
- Breastfeeding: Breastfeeding moms need an extra 500 calories per day to support milk production.
Seek nutrition counseling!
It is very important for women, post-partum to seek nutrition counseling, which can also help their mental well-being during an exciting but challenging time. It is common for moms to be concerned about their weight, while others may be worried about their iron levels. The challenges with post-partum care are plenty, but a balanced nutritional approach can set the foundation for optimizing a mom's and her baby's health.
Here are some additional tips for new moms:
- Eat regular meals and snacks throughout the day.
- Choose healthy foods from all food groups.
- Drink plenty of fluids, especially water.
- Supplements or a multivitamin can help.
- If you are breastfeeding, talk to your doctor about taking a prenatal vitamin that is specifically designed for breastfeeding moms.
**For postpartum nutrition and guidance, consult with your healthcare provider and/or registered dietitian
Article’s Source
Ball, Lauren, et al. “Postpartum nutrition: Guidance for general practitioners to support high-quality care.” Australian Journal of General Practice 51.3 (2022): 123-128.
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