Nutrition post-delivery
Soon after delivery, the body goes into the postpartum period, which continues for 6 to 8 months until the body returns to its pre-pregnant state. The postpartum period soon after delivery is the time when the body needs more nutrition to recover from the pregnancy and start producing breast milk. It is essential to have a postpartum diet plan approved by the doctor to help mothers recover and feed their infants.
Nutritional requirement after delivery
Similar to the diet during pregnancy, post-delivery foods need to contain major sources of essential nutrients such as proteins, carbohydrates, healthy fats, vitamins and minerals, and fibre-rich foods. Women who have a health condition such as diabetes will have to follow an alternate dietary plan as prescribed by the doctor. While the appropriate intake of calories and macronutrients vary for each woman depending on many factors, these food categories are what should be common:
Grains
Grains include rice, wheat, cornmeal, oats, barley, and other cereal grains that are good sources of carbohydrates. The calorie requirement per day increases by 450 kcal/day to 500 kcal/day from the third trimester to postpartum to support breastfeeding. In total, breastfeeding mothers need to consume approximately 2300 to 2500 calories a day, according to the CDC. To avoid overconsumption of calories and add more nourishment to the food, whole grains can be included in the diet.
Vegetables
Vegetables are an excellent source of vitamins and minerals for the body, along with the much-needed fibre. Adding a variety of vegetables to the diet over the weeks gives a balanced mix to the micronutrient intake. The vegetables should include leafy greens, orange and red vegetables, starchy vegetables, and legumes (beans and peas).
Fruits
Fruits are also a rich source of vitamins, minerals, and fibres similar to vegetables and should consist about half of the dietary intake along with vegetables to meet the nutritional requirement every day. They can be consumed as it is or in the form of juices, shakes or purees.
Dairy
Milk products such as yoghurt, cheese, and other low-fat products add all the essential calcium and fat needed in the diet. Avoid dairy products made out of unpasteurized milk.
Protein
Lean proteins from animal sources such as poultry and fish can meet the daily requirements of protein. Seeds, nuts, peas, and beans are also good sources of lean protein that need to be consumed with a dairy product such as yoghurt to get all the essential amino acids.
Foods to look out for
Although including as many sources of food is essential for post-delivery nutrition, some caution needs to be exercised.
Seafood
Seafoods are excellent sources of protein, omega-3 fatty acids, and Iodine. However, they are also a risk since mercury tends to accumulate in marine fish. This FDA guide lays out the healthy fish varieties and those that need to be avoided.
Caffeine
Caffeine passes through the breast milk in small amounts; however, the quantity is usually not enough to cause any adverse effects. Infants tend to be fussier and irritable when mothers consume excess caffeine; therefore, it needs to be moderated. Caffeine intake should be no more than 300 mg/day, which is about 2 to 3 cups of coffee.
The post-delivery diet for mothers remains almost the same as it did in the third trimester. Eating healthily is the key to recovering from pregnancy and childbirth while feeding the baby at the same time.
References:
https://www.healthline.com/health/postpartum-diet#takeaway
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