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• Apr 08, 2011 - 08:23 AM
• Posted by Lindsey O'Connell
• Category Breastfeeding, Postpartum Care

Nutrition for Postpartum Recovery and Breastfeeding

Have you been wondering what foods are great to have on-hand when the baby is born for recovery and breastfeeding?

Today, we’ll focus on nutrients that are important for you to include in your diet after your baby is born.  I always recommend that my expecting parents prepare and freeze meals ahead of time that incorporate some of the foods that contain these important nutrients.  In my next post, I’ll share some of my favorite recipes for postpartum recovery and milk supply.

So what’s important to add or maintain in your diet after the baby is born?

Calcium:  Vital to strengthen bone density. Calcium helps with nerve function  and blood clotting, which are very important as you heal from birth. If you are a breastfeeding mom you will need additional calcium, as much of it is drained out of your system through your breast milk for your baby’s developing skeletal system.

How can you add calcium to your diet? Have plenty of milk-based products on-hand, like cheese, yogurt and cottage cheese. Another option is leafy greens and juices fortified with calcium. I would also recommend calcium magnesium supplements (the magnesium helps the calcium to be better absorbed).   DayOne offers a very high quality, well absorbed Calcium Magnesium supplement.

Iron: An essential part of your red blood cells and their ability to carry and use oxygen in the cells. Without enough iron, you may find yourself fatigued, weak and at a higher risk for infection.

If you are taking iron supplements, adding foods rich in Vitamin C like tomatoes, oranges, baked potatoes, and steamed broccoli can help your body better absorb the iron. If you want to increase iron through diet, you’ll want to consider eating more lean red meat, spinach, beans, and egg yolks.

Zinc: Helps support a healthy immune system. It also increases cell production, wound healing, and tissue growth and repair, which are vital as you recover from birth.  Good zinc-rich foods are red meat, oysters, poultry, legumes, eggs, fish, seafood, wheat germ, whole grain products, black-eyed peas, and miso (fermented soybean paste).

Protein will help you rebuild muscle in your body postpartum.   Chicken, fish, lean beef, nuts and eggs are all high in protein.

Fennel is a good herb to incorporate into soups and everyday meals to help with milk letdown.

Finally, choose liquids like water and milk instead of coffee or soda. Drink at least six to eight glasses of water a day. This will help with milk production and also prevent dehydration, constipation, and clogged milk ducts. Drinking a glass of water each time you nurse will ensure that you are getting plenty of fluid throughout the day.

-Lindsey O'Connell, CLA, Certified Postpartum Doula, Services Coordinator at DayOne

Tags: nutrition, postpartum care, breastfeeding, preparing for baby, health

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