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See Also
See Again
© Shutterstock
0 / 30 Fotos
Why postpartum nutrition is so important
- Pregnancy and childbirth are no mean feat, and the process can sap your energy. Looking after your health and well-being postpartum is just as important as during pregnancy.
© Shutterstock
1 / 30 Fotos
Breastfeeding
- How you take care of your body in the postpartum period is important for your health and your baby's, especially if you're breastfeeding.
© Shutterstock
2 / 30 Fotos
Post-pregnancy healing
- A nutrient-dense diet can help heal your body. It can prevent bone loss, replenish iron stores, and heal hemorrhoids.
© Shutterstock
3 / 30 Fotos
Milk supply
- What you eat and drink can impact the quantity and quality of your milk supply. Nutrient-dense foods will help support breast milk production.
© Shutterstock
4 / 30 Fotos
Energy
- A well-balanced diet can support your overall well-being and give you the energy you'll need as a busy mom.
© Shutterstock
5 / 30 Fotos
Treat yourself!
- Eating well doesn't mean you can't indulge your sweet tooth. Just make sure it's in moderation.
© Shutterstock
6 / 30 Fotos
The best postpartum foods - leafy greens
- Leafy greens like spinach, Swiss chard, and broccoli are packed with vitamin A, which is good for you and your baby.
© Shutterstock
7 / 30 Fotos
Bell peppers
- Bell peppers are a good source of vitamin C. Consuming adequate vitamin C also helps the iron absorption process.
© Shutterstock
8 / 30 Fotos
Avocados
- Consuming avocados, which are full of healthy fats and fibers, will help you and your baby absorb fat-soluble vitamins.
© Shutterstock
9 / 30 Fotos
Tomatoes
- Tomatoes are rich in vitamins A, C, and folic acid. They are also a good source of fiber, which aids digestion and prevents constipation, a common issue for new mothers.
© Shutterstock
10 / 30 Fotos
Citrus fruit
- Citrus fruits, like oranges, grapefruit, and limes, are rich in vitamin C, which is required to boost immunity and can help strengthen your baby's joints.
© Shutterstock
11 / 30 Fotos
Berries
- Berries, like strawberries, blueberries, and blackberries, are a good source of fiber and are packed with antioxidants that help fight cell damage.
© Shutterstock
12 / 30 Fotos
Apples
- Apples are a good source of antioxidants, which can help support mom and baby's immune systems.
© Shutterstock
13 / 30 Fotos
Oats
- Oats are an excellent source of fiber and can boost prolactin levels in the body, increasing breast milk supply.
© Shutterstock
14 / 30 Fotos
Quinoa
- Quinoa is protein-rich, fibrous, and a good source of magnesium. Protein is essential for milk production and can aid tissue repair during the postpartum period.
© Shutterstock
15 / 30 Fotos
Brown rice
- Whole-grain carbohydrates like brown rice keep energy levels up and provide the body with the calories it needs to produce breast milk.
© Shutterstock
16 / 30 Fotos
Lean protein
- Lean proteins like fish, poultry, tofu, beef, and lentils play a crucial role in tissue repair, hormone regulation, and the production of breast milk.
© Shutterstock
17 / 30 Fotos
Low-fat dairy
- Low-fat dairy products, such as milk, cheese, and yogurt, are full of protein, B vitamins, and calcium, which will help baby's bones develop if you're breastfeeding. Eggs are also an excellent source of these nutrients.
© Shutterstock
18 / 30 Fotos
Monitor intake of iodine
- Iodine is a trace mineral that supports infant growth and brain development. If you're lactating, you'll need 290 micrograms a day, nearly double the pre-pregnancy recommended daily amount of 150 micrograms.
© Shutterstock
19 / 30 Fotos
Monitor intake of choline
- Choline, found in eggs, fish, and meat, is essential for a baby's brain and nervous system development. If you're lactating, you'll need 550 milligrams per day.
© Shutterstock
20 / 30 Fotos
Monitor intake of omega-3 fatty acids
- Like in pregnancy, you should consume eight to 12 ounces (227 to 340 grams) of fish per week if you're lactating. Opt for varieties low in mercury and high in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA is particularly important for your baby's brain development.
© Shutterstock
21 / 30 Fotos
How much water should you drink?
- You should drink around 96 ounces (2.8 liters) of fluids each day while breastfeeding. If you're formula-feeding your baby, you'll need around 80 ounces (2.3 liters)
© Shutterstock
22 / 30 Fotos
Should new moms take postpartum vitamins?
- Some doctors recommend postpartum people keep taking their prenatal vitamins while they are breastfeeding. Those who aren't nursing might be advised to continue taking prenatal supplements for several weeks after delivery.
© Shutterstock
23 / 30 Fotos
Focus on the quality of your food
- By choosing a variety of lean proteins, fruits, vegetables, and whole grains, you'll get all the vitamins and minerals you'll need to sustain your energy and keep your body nourished during nursing and in the postpartum period.
© Shutterstock
24 / 30 Fotos
Ensure you're eating enough
- Breastfeeding typically burns 300 to 500 extra calories per day, so ensure your calorie intake is sufficient.
© Shutterstock
25 / 30 Fotos
Adequately hydrate
- Ensure you stay hydrated by drinking water, eating soup, or enjoying juicy fruits and vegetables.
© Shutterstock
26 / 30 Fotos
Is it safe to drink alcohol while breastfeeding?
- Drinking alcohol isn't forbidden while breastfeeding, but abstaining is the safest choice. The American Academy of Pediatrics recommends you wait four hours before breastfeeding or pumping after you've had a drink to give your body time to metabolize the alcohol.
© Shutterstock
27 / 30 Fotos
Are nutritional needs different if breastfeeding twins?
- You'll need an extra 500 calories per day per baby if you're exclusively breastfeeding twins.
© Shutterstock
28 / 30 Fotos
Should you adjust your diet so your baby doesn't develop allergies?
- It's rare for your baby to develop an allergy to breast milk. If it does happen, the cause is usually a protein in cow's milk or other potential allergens like nuts, peanuts, and wheat. Sources: (What to expect) (Healthline) See also: Everything you need to know about postpartum depression
© Shutterstock
29 / 30 Fotos
© Shutterstock
0 / 30 Fotos
Why postpartum nutrition is so important
- Pregnancy and childbirth are no mean feat, and the process can sap your energy. Looking after your health and well-being postpartum is just as important as during pregnancy.
© Shutterstock
1 / 30 Fotos
Breastfeeding
- How you take care of your body in the postpartum period is important for your health and your baby's, especially if you're breastfeeding.
© Shutterstock
2 / 30 Fotos
Post-pregnancy healing
- A nutrient-dense diet can help heal your body. It can prevent bone loss, replenish iron stores, and heal hemorrhoids.
© Shutterstock
3 / 30 Fotos
Milk supply
- What you eat and drink can impact the quantity and quality of your milk supply. Nutrient-dense foods will help support breast milk production.
© Shutterstock
4 / 30 Fotos
Energy
- A well-balanced diet can support your overall well-being and give you the energy you'll need as a busy mom.
© Shutterstock
5 / 30 Fotos
Treat yourself!
- Eating well doesn't mean you can't indulge your sweet tooth. Just make sure it's in moderation.
© Shutterstock
6 / 30 Fotos
The best postpartum foods - leafy greens
- Leafy greens like spinach, Swiss chard, and broccoli are packed with vitamin A, which is good for you and your baby.
© Shutterstock
7 / 30 Fotos
Bell peppers
- Bell peppers are a good source of vitamin C. Consuming adequate vitamin C also helps the iron absorption process.
© Shutterstock
8 / 30 Fotos
Avocados
- Consuming avocados, which are full of healthy fats and fibers, will help you and your baby absorb fat-soluble vitamins.
© Shutterstock
9 / 30 Fotos
Tomatoes
- Tomatoes are rich in vitamins A, C, and folic acid. They are also a good source of fiber, which aids digestion and prevents constipation, a common issue for new mothers.
© Shutterstock
10 / 30 Fotos
Citrus fruit
- Citrus fruits, like oranges, grapefruit, and limes, are rich in vitamin C, which is required to boost immunity and can help strengthen your baby's joints.
© Shutterstock
11 / 30 Fotos
Berries
- Berries, like strawberries, blueberries, and blackberries, are a good source of fiber and are packed with antioxidants that help fight cell damage.
© Shutterstock
12 / 30 Fotos
Apples
- Apples are a good source of antioxidants, which can help support mom and baby's immune systems.
© Shutterstock
13 / 30 Fotos
Oats
- Oats are an excellent source of fiber and can boost prolactin levels in the body, increasing breast milk supply.
© Shutterstock
14 / 30 Fotos
Quinoa
- Quinoa is protein-rich, fibrous, and a good source of magnesium. Protein is essential for milk production and can aid tissue repair during the postpartum period.
© Shutterstock
15 / 30 Fotos
Brown rice
- Whole-grain carbohydrates like brown rice keep energy levels up and provide the body with the calories it needs to produce breast milk.
© Shutterstock
16 / 30 Fotos
Lean protein
- Lean proteins like fish, poultry, tofu, beef, and lentils play a crucial role in tissue repair, hormone regulation, and the production of breast milk.
© Shutterstock
17 / 30 Fotos
Low-fat dairy
- Low-fat dairy products, such as milk, cheese, and yogurt, are full of protein, B vitamins, and calcium, which will help baby's bones develop if you're breastfeeding. Eggs are also an excellent source of these nutrients.
© Shutterstock
18 / 30 Fotos
Monitor intake of iodine
- Iodine is a trace mineral that supports infant growth and brain development. If you're lactating, you'll need 290 micrograms a day, nearly double the pre-pregnancy recommended daily amount of 150 micrograms.
© Shutterstock
19 / 30 Fotos
Monitor intake of choline
- Choline, found in eggs, fish, and meat, is essential for a baby's brain and nervous system development. If you're lactating, you'll need 550 milligrams per day.
© Shutterstock
20 / 30 Fotos
Monitor intake of omega-3 fatty acids
- Like in pregnancy, you should consume eight to 12 ounces (227 to 340 grams) of fish per week if you're lactating. Opt for varieties low in mercury and high in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA is particularly important for your baby's brain development.
© Shutterstock
21 / 30 Fotos
How much water should you drink?
- You should drink around 96 ounces (2.8 liters) of fluids each day while breastfeeding. If you're formula-feeding your baby, you'll need around 80 ounces (2.3 liters)
© Shutterstock
22 / 30 Fotos
Should new moms take postpartum vitamins?
- Some doctors recommend postpartum people keep taking their prenatal vitamins while they are breastfeeding. Those who aren't nursing might be advised to continue taking prenatal supplements for several weeks after delivery.
© Shutterstock
23 / 30 Fotos
Focus on the quality of your food
- By choosing a variety of lean proteins, fruits, vegetables, and whole grains, you'll get all the vitamins and minerals you'll need to sustain your energy and keep your body nourished during nursing and in the postpartum period.
© Shutterstock
24 / 30 Fotos
Ensure you're eating enough
- Breastfeeding typically burns 300 to 500 extra calories per day, so ensure your calorie intake is sufficient.
© Shutterstock
25 / 30 Fotos
Adequately hydrate
- Ensure you stay hydrated by drinking water, eating soup, or enjoying juicy fruits and vegetables.
© Shutterstock
26 / 30 Fotos
Is it safe to drink alcohol while breastfeeding?
- Drinking alcohol isn't forbidden while breastfeeding, but abstaining is the safest choice. The American Academy of Pediatrics recommends you wait four hours before breastfeeding or pumping after you've had a drink to give your body time to metabolize the alcohol.
© Shutterstock
27 / 30 Fotos
Are nutritional needs different if breastfeeding twins?
- You'll need an extra 500 calories per day per baby if you're exclusively breastfeeding twins.
© Shutterstock
28 / 30 Fotos
Should you adjust your diet so your baby doesn't develop allergies?
- It's rare for your baby to develop an allergy to breast milk. If it does happen, the cause is usually a protein in cow's milk or other potential allergens like nuts, peanuts, and wheat. Sources: (What to expect) (Healthline) See also: Everything you need to know about postpartum depression
© Shutterstock
29 / 30 Fotos
Postpartum nutrition: What to eat after giving birth
Nourish your body after your baby arrives
© Shutterstock
Having a healthy and balanced diet after giving birth can help heal your body and nourish your baby. Nutrients like protein, vitamin B12, and vitamin D are important in supporting healthy function and infant growth through breast milk. And the good news is that you'll get to enjoy more food postpartum than when you were pregnant!
If you've just given birth and are unsure of what you should and shouldn't eat, consult this informative guide to discover what foods to incorporate into your diet. Click through to learn more.
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