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7 Basics of Post Partum Nutrition
By Jennifer Principato
Many new moms don't realize that their caloric and protein intake are just as important during breastfeeding as they were during pregnancy. Their body is recuperating from the delivery process, their hormone levels are adjusting, and if they are breastfeeding, the physical demands on their body have increased. This is not the time for crash dieting! If a new mom is breastfeeding, their baby needs their breast milk to be full of proteins, fat, vitamins, minerals and the right balance of carbohydrates which their baby requires to live.
Nutrients often already become deficient in breastfeeding women because they are being distributed to the milk.  Nutrient deficiency is one major contributing factor as to why many new moms may feel extremely fatigued and possibly depressed. Some women may require a better multivitamin with more beta-carotene (15,000- 25,000iu per day) and extra Flax/ Borage or Fish oil 3-4 grams per day to feed the demands of the baby and to support the mother’s health. If you think you may be nutrient deficient, or know a new mom who is, here are some basics of post partum nutrition that may help increase energy and mood: 

1. Eat plenty of organic fruits and vegetables

2. Eat organic, free range meats- without hormones, antibiotics, or flavorings.

3. Eat plenty of omega 3 fatty acids; Nuts such as almonds, walnuts, cashews, flaxseed and wild fish.

4. Avoid processed or refined foods. Instead, eat organic whole grains and complex carbohydrates like brown rice, quinoa, millet, whole wheat and barley. (Complex carbohydrates do not stimulate such a rapid insulin response that may lead to blood sugar fluctuations. Therefore, they balance the blood sugar more appropriately, especially when combined with a protein).

5. Eat organic dairy products because they do not contain antibiotic and hormonal residues.

6. Drink plenty of water, especially during breastfeeding, to enhance milk supply.

7.Eat snacks throughout the day such as grapes, carrots, crackers, cut up vegetables, cheese, protein bars, nuts, dried fruit, etc.

 

Nutrition Planning Prior to Delivery:

One of the best things you can do for yourself is prepare meals and freeze them a few weeks before the baby is due. This saves time and energy, leaving more time to bond and acclimate to the new bundle of joy. It may also be helpful to plan menus and shopping lists. Have all of your friends and family who keep offering to help you, help you by going food shopping for you or by preparing you healthy food and snacks. If you begin these menus and lists ahead of time, you won’t have to think about it later.

Fish Soup Recipe
Make sure to replenish fluids lost by drinking plenty of fruit juices, water and herbal teas (Mother’s Milk tea, chamomile, red raspberry leaf). In Chinese Medicine, women eat fish soup to replenish fluids and essential nutrients lost during delivery. So try to incorporate it postpartum to help build blood, essential fatty acid stores, vitamins, and minerals.  Here is a good Fish soup recipe:

Ingredients:
2/3 package of wakame, hiziki-type or kombu-type seaweed (approx. 3-1/2 oz)
2-3 scallion bunches
3 cloves garlic
1/4c Snow peas
2-3 carrots finely chopped
1/4c fresh cilantro diced
4 cups (32 oz.) Organic Chicken Broth
½ pound fresh wild salmon, white fish or cod ( I have also used Mahi) You can also add 1 tbsp of ginger root diced

You can add more finely chopped vegetables- celery, zucchini, broccoli, green beans or cabbage (then increase broth by 2 cups)
* I also like to add a few tablespoons of almond or peanut butter and a can of coconut milk for even more flavor. Play around with the recipe and make it your own!

Directions:
1. Place seaweed in bowl with just enough water to cover it. Allow it to soak for 20-30minutes.
2. Chop scallions, cilantro, garlic (pressed), carrots, snow peas, and other vegetables into bite size or smaller pieces.
3. Throw the contents into a pot with the chicken broth.
4.  I suggest broiling or grilling the fish separately first before you add it to the soup if you don't want to risk it being too fishy, but you can just cut it into cubes and  add it to the pot. (adding lemon or lime juice to the soup helps if it's too fishy and it tastes great).
5. Add seaweed and bring pot to simmer on low heat for 30-50 minutes or until the fish and vegetables are cooked. Serve hot.

This article was written by Jennifer Principato of B.E. P.A.R.E.N.T.S. The information found here was compiled from the Student Handbook she authored entitled, "B.E. P.A.R.E.N.T.S. Labor & Childbirth Preparation Program.
See B.E. P.A.R.E.N.T.S. page for all class information.