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 | Nutrition for New Mothers: It Doesn't have to be Difficult |
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By Tara DelloIacono-Thies, registered dietician and LUNA and Clif Bar & Company's nutrition strategist
If this article has caught your eye, maybe you're a new mom like me — or maybe you're about to become one. As much as women share information and tips throughout pregnancy and motherhood, we have our individual challenges and circumstances. Each pregnancy has its own story — just as each baby and family does. Sure, there are common guidelines and precautions to which we can all pay attention, but each of us will bring our own way of making things work to the ongoing adventure of having a baby and raising a child.
For me, becoming a mother has taught me to be present in a way that thousands of yoga classes never did. Now I soak up the moments like a sponge and breathe through all the challenges.
Like what to eat.
Even as a nutrition professional, I found myself overwhelmed during pregnancy with the "dos & don'ts" of what and what not to eat, of how much or how little to eat. Pregnancy websites, books, and magazines obsess on the topic of food and nutrition for a very good reason, of course. It is important! On the other hand, they can make you crazy with different information based on different nutrition philosophies. Talk about confusing.
After my son, Eric, was born, the stress continued — now I needed to focus on good milk production and staying healthy. Finding the time as a new mother to eat, sleep, and take care of a new baby is tough enough without having to worry about nutrition.
Give yourself a break by making nutrition simple. Perfection doesn't need to be your goal. Instead, strive for a "do the best you can do" approach and save your energy and attention for the new someone in your life who needs it so much more. After all, healthy eating during, and after, pregnancy follows the same general principles of healthy eating at any time in life. While you do need to consume more calories and more of such nutrients as protein, iron, calcium, and folate, you can easily accommodate them into your diet. And do keep in mind a few precautions.
| Nutrient |
Needs While Pregnant & Breastfeeding (per day) |
What It Does |
Where you get it |
| Protein |
65-75 grams per day
(vs. 50-55 grams pre-pregnancy - that is an additional 2 oz of meat OR 2 Tbsp of almond butter) |
Baby's red blood cells, metabolism and development are dependent on protein. |
• lean red meat
• poultry
• fish
• dairy
• beans/soy
• eggs
• LUNA/LUNA Sunrise bar - 10g |
| Folic Acid |
800 micrograms per day (vs. 400 mcg pre-pregnancy - that is an additional 1 cup cooked spinach OR 3?4 cup 50% RDA folate fortified cereal) |
Promotes baby's brain and spinal column development. |
• dark green leafy
• vegetables
• beans
• fortified orange
• juice
• whole grains
• LUNA/LUNA Sunrise bar - 400mcg
|
| Calcium |
1,000 milligrams per day (the amount hasn't changed since pre-pregnancy but it's even more important now that you are eating for two) |
Necessary for formation of baby's bones and keeping mom's bones strong. |
• dairy
• tofu
• beans
• almonds
• broccoli/kale
• LUNA/LUNA Sunrise bar - 350mg |
| Iron |
27 milligrams per day (vs. 18 mg pre-pregnancy - that is an additional 2 oz lean beef AND 3?4 cup kidney beans) |
Helps promote weight gain in baby and support healthy blood cells in mom. |
• lean red meat
• eggs
• enriched whole
• grains
• beans/lentils
• spinach
• LUNA/LUNA Sunrise bar -5.4 mg |
Omega-3
Fatty Acids |
1.3-1.4 grams per day (vs. 1.1 grams pre-pregnancy - not a big change, but very important at this stage) |
Important in baby's brain and central nervous system development. Helps maintain mom's positive outlook post-partum. |
• low mercury fish like salmon (12 oz per week)
• flaxseed (oil or ground)
• walnuts
• LUNA Sunrise bar - 140mg
• LUNA Tea Cakes - 200mg
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Foods to Avoid During Pregnancy
You may find it helpful to make a list of these items and carry it with you when you shop and dine out.
- Unpasteurized juice & dairy products
- Raw or undercooked meats
- Large-size fish high in mercury: Tuna, shark, swordfish, king mackerel. For a complete list, go to Healthy Child Healthy World's Safe Fish Chart at healthychild.org/safefish.
- Artificial flavors and preservatives such as sodium nitrates (found in most deli meats), partially hydrogenated oils & high fructose corn syrup found in everything from crackers to cookies.
Choose Organic
During pregnancy many women become interested in organic foods. Organic food contains fewer pesticides, herbicides, hormones and antibiotics, all of which are better for you and for your baby. Choose foods known to contain fewer pesticide residues or are labeled organic.
Sometimes organic foods can be more expensive, but consider it an investment in the health of you and your baby. If stores were required to label all the residues of pesticides, herbicides, hormones, antibiotics and fertilizers in produce you wouldn't choose the food with the highest levels, right? Some types of produce contain more chemicals than others.
Organic milk and meat is the most nutritious choice for you and your baby because it comes from animals raised without the use of antibiotics, synthetic hormones or pesticides. It's been shown that women who choose organic meat and dairy have more nutrients in their breast milk*. Additionally, milk from pasture-raised organic cows has been shown to contain higher levels of nutrients like omega-3 essential fatty acids, Vitamin E, beta carotene, and other antioxidants.
Check out the Environmental Working Group for a list of the least contaminated fruits and vegetables and tips on how to navigate the world of organic food.
Baby Has Arrived
When choosing what to eat after giving birth, think about all that your body needs to accomplish: recover, revitalize, and nourish. A tall order, indeed — but eating with the following suggestions in mind will help your energy level, overall health, and (if breast-feeding is an option for you) milk production. Breast-feeding burns energy, which will make you hungry, but if you're formula-feeding and your calorie needs are less than they were during pregnancy, you still need good nutrition to keep yourself healthy as a busy mom.
Before you focus on losing the weight you put on during pregnancy, give your body time to recover and adjust to the changes in your life. Nourishment is the most valuable thing you can give your body. Eating and drinking a variety of healthy, organic foods and beverages from every food group will help ensure that you are getting the nutrients you need to maintain your energy, nourish your baby, and put in place good habits that will serve you throughout the years to come as a mother.
Whole Grains: Choose whole grain whenever possible
TIP: Choose whole wheat bread and pasta over white
Vegetables: Eat in abundance
TIP: Consume a variety of colors — red, orange, yellow, green
Fruit: Great dessert and portable snack
TIP: Always have an apple in your purse for "must eat now" moments
Dairy: Eat a food with calcium at least three times a day
TIP: Milk, yogurt, cheese, and LUNA bars and LUNA Sunrise bars are high in calcium
Meat/Legumes: Satisfy your hunger by including protein at each meal
TIP: Choose lean meats. Organic beef is a good source of omega-3s. Hummus on whole-grain crackers is a great way to enjoy legumes
Fat: Choose plant-based fats
TIP: Olive oil, nuts, avocados, and flaxseed make smart choices
Drinks: Sip water all day long to get in at least eight glasses a day!
TIP: For a refreshing spritzer, mix sparking water and a splash of 100% fruit juice,
Treats: Indulge in something delectable a few times a week: a chocolate chip cookie, vanilla milk shake
TIP: Enjoy it — you deserve it
Time Savers: Focus on healthy conveniences
TIP: Use fresh or frozen, pre-cut, pre-washed vegetables. Stock up on healthy lunch items such as soup, whole-grain crackers, sandwich meat without sodium nitrates, cheese, and pita bread
Keep It Simple
Having more energy, getting enough nutrients, and limiting nausea can all be addressed by healthy snacking. During pregnancy and after childbirth, snacking is a great way to get the nutrients you need, maintain your energy, and prevent low levels in blood sugar.
With a new baby, eating three meals a day plus snacks can sound daunting when you don't even have time to shower! Choose five simple meals to alternate from week to week to streamline shopping and cooking. I like to make quesadillas, soups, English muffin mini pizzas, tacos, baked potatoes with cheese and veggies, and big salads with lots of toppings. Choose your favorites and stock up. I always have organic frozen broccoli on hand. And don't forget to ask for help. When friends or family members offer to do something, hand them your grocery list. Try using a delivery service to save your sanity.
Remember: You don't have to be supermom. Have realistic expectations of yourself and keep the facts in mind:
- You have a lot more to handle
- Keeping meals simple helps you feel in control
- Fruit is the most portable, easy, healthy snack around — never be without it
- A glass of milk can provide any simple meal or snack with an easy boost of calcium and protein
- Organic frozen vegetables are just as good for you as fresh
Good nutrition for you and your family doesn't have to be challenging. Following the suggestions given here will help to give you time to care for yourself and your baby, and to enjoy the wonderment of it all. Which is really what it's all about.
* Source: British Journal of Nutrition
April 2007, Volume 97, Issue 4, Pages 735-743
"Influence of organic diet on the amount of conjugated linoleic acids in breast milk of lactating women in the Netherlands"
Authors: L. Rist, A. Mueller, C. Barthel, B. Snijders, M. Jansen, A.P. Simoes-Wust, M. Huber, I. Kummeling, U. von Mandach, H. Steinhart and C. Thijs
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