Nourishing the Breastfeeding Mama

Estimated time to read 5 minutes
By: Hillary Bennetts

There is a lot to think about in the days, weeks, and months after you give birth. It’s exciting, but overwhelming. You’re full of love, but sleep-deprived. So thinking about how you are going to feed yourself may seem a bit overwhelming. But as with pregnancy, properly nourishing your body during this postpartum period is important for both you and baby.

Your body is recovering from an incredible feat, and if you are breastfeeding, it is supplying the nutrients that your little one needs to survive and thrive. Here are five tips to help you and your little one get the best start together.

1. Nourish for two

Just as in pregnancy, your nutrient needs are higher when you breastfeed. Mamas often think of needing extra calories during this time, but not all calories are created equal. Focusing on whole, unprocessed, nutrient-dense foods will help your body to heal from labor and delivery, replenish any depleted stores from pregnancy and breastfeeding, and fuel your body for the (many!) demands of parenting.

Research has shown that the concentrations of certain major minerals in human milk are not affected by the diet. However, in the case of calcium, this means that if it isn’t consumed in sufficient quantities for both mama and baby, the calcium stored in the mama's bones can be drawn upon to supply her breast milk with what baby needs. Good sources are leafy green vegetables, broccoli, sardines, and grass-fed dairy, if tolerated.

2. Balance your blood sugar

Keeping your blood sugar balanced will help to manage hunger, cravings, and energy. Aim for each meal and snack to contain a high-quality source of protein, fat, and fiber. A quick meal could be a couple eggs scrambled with some greens and salsa and topped with avocado. A snack can be as simple as some mixed nuts, berries, and a hard-boiled egg.

3. Supplement as needed

While it can be wise to continue your prenatal vitamins during the postpartum phase, you may also want to consider some specific targeted supplementation to fill gaps that exist in your diet. For example, unless you are eating wild caught fatty fish a few times a week, you could likely benefit from a fish oil supplement rich in essential fatty acids EPA and DHA.

4. Stay hydrated

Just as caloric needs increase during breastfeeding, so do hydration needs. Aim for half of your body weight in ounces. Signs that you may need to increase fluid include headaches, dark urine, and hard stools.
Other fluids count toward hydration, too; things like herbal teas and bone broth have benefits beyond hydration and can help mix up monotony from water.

5. Give yourself grace

While nutrition is certainly important, postpartum is not the time to strive for perfection. Bonding with your little one while nurturing yourself and your family through rest, recovery, nutrition, and as much sleep as you can manage is a balancing act. Don’t lose sight of the fact that by breastfeeding (in any capacity) you’re providing your baby with the most nutrient-dense first food that exists. So please, remember to give yourself grace and enjoy the ride!

Sources:

• Link 1
• Link 2

Hillary Bennetts is the founder and owner of Purposeful Plate Nutrition. A member of the National Association of Nutrition Professionals, she provides nutrition consulting services to individuals and businesses. Hillary holds a BA in Economics from Washington and Jefferson College, an MBA from Emory University, and an NC from Bauman College. A marathoner, mountain climber, and mama, she lives in Colorado with her husband, son, and golden retriever.
Instagram: purposefulplatenutrition
Website: purposefulplatenutrition.com