Every mama is a wonder woman for creating an incredible little one and now that baby is here, it’s time to tap into your superpowers with these nutrition tips for new moms that will help you thrive. “Your body has just created another human. This means you have given over vital nutrients and energy to your baby for the past 40 weeks,” explains Lianne Phillipson Dip, registered nutritionist and author of Sprout Right Nutrition from Tummy to Toddler. So while you’re exhausted and likely getting used to breastfeeding, don’t forget to nurture yourself with the vitamins, minerals and superfoods that will help keep your miracle-making bod charged up for motherhood.
Lianne recommends continuing to take a multivitamin and eating a nutrient packed diet to make sure you are getting enough nutrients including zinc, omega-3 essential fatty acids and calcium. She adds iron may be necessary depending on your blood test results during pregnancy (ask your doctor if you should be concerned) and if you were prescribed antibiotics during or after pregnancy, ask your doctor about taking a probiotic supplement.
If you are breastfeeding, count on consuming an extra 500 calories a day. Also, “continue taking pre-natal vitamins,” adds Tristaca Curley, a registered dietitian whose company, Fueling with Food, provides personalized nutrition counselling. “This helps keep mom’s vitamin and mineral nutrient intake high. Breastfeeding moms also need more essential fats and carbohydrates; try eating every 2 to 4 hours throughout the day including protein, healthy fats, fruits and veggies.” When she had her littles, Tristaca kept energy balls packed with prunes (fruit and fibre) and nut butter (healthy fats) near her breast-feeding spots in the house. “So whenever I sat down to feed baby, I was able to feed myself.”
Lianne also recommends drinking a glass of water during every feeding and both experts agree stocking up with healthy and easy meal options will help boost your stamina. For quick eats, keep veggies and your favourite dip in the fridge along with store-bought rotisserie chicken, falafel, veggie patties or locally prepared soup mixes. Whenever anyone cooks, double up so you have plenty of leftovers or freezer-ready portions for last minute meals. These little things will provide you with the strength to endure long nights and enjoy daily snuggles.
While you binge-watch and breastfeed, try to resist ketchup chips and calorie-packed ice creams. Instead, add superfoods to your pantry that will power up your body and if you’re breastfeeding, nourish your babe too.
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