Welcome to the newborn period! A time of excitement, wonder, love and joy but also complete exhaustion and often an overwhelming sense of responsibility. During these early, crazy days when you are all consumed with caring for your baby, it can be easy to completely forget about you. However nutrition during this period is just as critical as before. It can help aid recovery, establish your milk supply, increase energy levels and stabilise your mood.
All the nutrition advice for pregnancy is still completely relevant for the postnatal period, whether you are breast or bottle feeding. The same vitamins and minerals are still in high demand now as your body recovers and rebuilds its nutrient stores. If you are breastfeeding, this is especially important as your body is still providing your baby with all his or her food and nourishment.
Nutrition to Aid Recovery
Regardless of the type of birth you had, you’re bound to be feeling a little sore and bruised. If you had a cesarean, or experienced a tear of some degree you will need all the support you can get to aid recovery and help you care for your baby (and any other children you already have).
After trauma, the body needs extra calories, protein, vitamin A, B’s, C, E, zinc and iron to support recovery. The body uses protein to heal wounds, so if you aren’t eating enough it will breakdown body tissues to access the amino acids it requires. Fats are important to make up the membranes of new cells. They also provide energy. Carbohydrates such as vegetables and whole grains provide energy in the form of glucose for the cell building and wound healing processes.
Keeping your fluid and fibre intake high (e.g. fruit and vegetables) will also help to avoid constipation and soften stools. This is immensely helpful if you are suffering from painful haemorrhoids.
Healthy Weight Loss
While many women hope to fit back into their pre-pregnancy clothes soon after the birth, the reality is often far different and it is important to reassess your expectations in regards to this. You spent nine long months growing that baby and it can often take at least the same amount of time to recover. Slow and gradual weight loss should be the aim and strict diet regimes should be avoided at all costs. Restricting calories during this time can delay your recovery, cause nutrient deficiencies, reduce energy at a time when it’s needed the most and even increase susceptibility to post natal depression.
Breastfeeding mothers should be especially careful of losing weight too quickly as your nutrient demands stay high for much longer. You can still lose weight gradually if you eat a balanced, healthy diet adequate in calories and nutrients. Avoid reaching for sugar when you’re feeling tired and focus on healthy energy rich snacks. See the section below for suggestions.
Meal and Snack Ideas
A lack of time is often what contributes most to poor nutrition amongst new mums. Being prepared is the key to managing this period successfully. Filling the freezer with meals before the baby is born is a great idea. Also don’t be afraid to ask a visiting friend to make you a sandwich, or to bring something with them.
For Bridget’s meal and snack ideas check out her blog post here
Fridge and freezer fill
Packages available to book on the One to one page
|You will have a bespoke home cooked meal at the end of a busy day
Regular bi-weekly cook, chef or nutritional chef – that will get to know your personally, from initial consultation to cook days
You will eat locally sourced and organic where possible food that is beneficial to your health, the environment and the community.
|Glass Pyrex containers that can be reused, stored in the freezer, fridge and is ovenproof. No more plastics, less packaging therefore better for your health and the environment.
More time to spend on the things your love – no meal planning, shopping, cooking or cleaning up.
The D & D staff member will shop ethically, cook to the highest hygiene standards, clean down the kitchen and label the food and leave cooking instructions.
Know that you are doing the very best for your health and the ones that you love. Home cooked meals have less additives, trans fats, salt and sugar and is more nutrient dense than shop bought ready meals or takeaways.
|6/8 different meals (depending on selection) 6 portions of each will be cooked on each cook day