Having a baby is overwhelming, wonderful, and stressful. Even though I have had 3 babies, each time was a unique experience and brought its own challenges. One of these challenges was navigating my post-baby body. I felt pressure to fit back into my clothes quickly, to get back in shape, all while caring for and nursing a baby. By my third child, I stopped putting so much pressure on changing my body. Instead, I focused on trusting and appreciating it. It was amazing to think that my own body grew a baby from two little cells...that it was providing 100% of the nourishment to help this baby grow. It is truly incredible. This appreciation made me want to nourish my body well.
If you are about to have a baby or are a new mom, as a dietitian, I would advise you to focus on nourishing your body instead of “getting your body back.”
Nourish Your Body
To help you nourish your body, I like the focus on the following: high protein for healing, adequate hydration, and lots of vitamins and minerals to replenish and enrich your breastmilk (if you are breastfeeding). For those who are not breastfeeding, I would recommend at least 1 gram of protein per kilogram of your body weight. If you had tearing, a C-section, or other complications that require extended healing, I would recommend going up to 1.5 grams per kilogram until you are fully healed. Vitamin C and zinc are also important for healing wounds, especially in the skin, so if you had a C-section, be sure to eat lots of fruits and vegetables. Red meat and poultry are great sources of zinc, too. Other great sources include beans, nuts, whole grains, dairy products, and fortified foods, like cereal.
Breastfeeding
For those that are breastfeeding, the above applies, plus a few other considerations. You will continue to need higher protein amounts for your breastmilk, even after healing. I recommend at least 1.25 grams of protein per kilogram of body weight or up to 2 grams per kilogram. Since breastmilk is about 20 calories per ounce, your calorie needs will also increase to usually around 500 per day. This number can be more or less, depending on how much your baby eats or how much you produce. Often, my babies are drinking up to 30 ounces of breastmilk before starting solids, which would be about 600 calories. You don’t necessarily have to consume those added calories, because if you don’t, your body will use its fat stores (that is why most bodies store extra fat during your pregnancy). However, please be careful to eat enough to maintain your milk supply. I like to manage it by how hungry my body feels, but I never recommend less than 1,800 calories a day while I’m breastfeeding. You need those calories to get in the nutrients needed to make high-quality milk for your baby.
Your needs for most vitamins and minerals increase during breastfeeding, as well, so continue to take your prenatal vitamins. It is recommended to breastfeed for the first year of your child’s life, and I encourage women to give themselves that full year to recover, get back into shape, and lose weight.
If you are struggling to think of how to increase your intake of nourishing foods, check out the recipes on our blog! They are loaded with fruits, veggies, lean protein, nuts, seeds, and whole grains. Take it slow, and appreciate your amazing body!
Recipes:
High-Protein Refrigerator Oatmeal
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Whole30® Buffalo Chicken Lettuce Wraps
Ingredients 1 pound chicken breast ½ cup Frank’s RedHot sauce ½ cup ranch dressing (Whole30-compliant), plus extra for serving* 1 tablespoon olive oil 2 large sweet potatoes, diced 1–2 heads romaine lettuce Directions Place chicken and hot sauce in a slow cooker. Cook on low for 8 hours or high for about 4 hours—until the chicken shreds easily. Shred chicken, then place back in the warm slow cooker on low. Mix in the ranch and keep warm until ready to use. Heat olive oil in a skillet, then sauté sweet potatoes until tender—about 5–10 minutes. Add sweet potatoes to chicken. Divide chicken potato mixture into 4 bowls. Allow each person to assemble lettuce wraps as desired, some may like more filling while others like less, so you may need 1–2 heads of romaine, depending on preferences. Top with additional ranch, if desired. *We used Tessemae's Ranch. NUTRITIONAL INFO PER SERVING Calories 440 (230 from fat) Total fat 26g Saturated fat 2.5g Cholesterol 95mg Sodium 13200mg Carbohydrate 23g (7g dietary fiber, 6g sugar) Protein 30g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
March 3, 2018