Kathy Kolasa: Good nutrition important for mothers after baby is born

A shout out to all the moms who are breastfeeding and all those who support them, not just during Breastfeeding Awareness Month, but every day. If you are in a business and can create a more supportive environment for lactation, please consider doing so.

Q Hello, I am 9 months pregnant and preparing to pop! When I arrive home with my new bundle of joy, how should I best feed myself so I can feed him? — LR, Winterville

A This is a great question for the August celebration of Breastfeeding. Shantell McLaggan and Michael Denning, fourth-year medical students at the Brody School of Medicine, are here to share some insight with you on specific dietary considerations for this time. Here are their thoughts:

“All babies do is eat, sleep, and poop!” is a phrase we have often heard during medical school and echoed by those who’ve supported new parents. While it may sound humorous, this saying underscores a vital truth: Just as babies need to eat, sleep, and grow, new parents must prioritize their well-being by eating a health-promoting diet, getting enough rest and staying active.

The time after the baby’s birth — or postpartum period — if you are breastfeeding or not, is marked by profound physical and emotional changes that demand special attention to nutrition.

The postpartum period is the first six months after your baby is born. This time is marked by a myriad of changes for new parents, both physically and emotionally. Usually, about half of the weight gained during pregnancy is lost within the first six weeks, with gradual weight loss continuing over the next six months. According to the American College of Obstetrics and Gynecology, this period is crucial for the healing of both the body and mind.

It is also a time when nutrition plays a key role in the health of both the parents and the baby. Ensuring the body remains in optimal condition — physically and mentally — requires a focus on proper nutrition.

For breastfeeding mothers, an additional 500 calories per day is recommended, along with increased protein, calcium and fluids to support both maternal health and the production of nutritious breast milk. The USDA provides several guidelines to follow for a health-promoting diet: Prioritize healthy fat sources from fish, nuts, and vegetable oils and avoid foods high in sodium by reading Nutrition Facts labels carefully.

Choose foods and beverages that are low in added sugars and opt for skim or 1% milk, which provides the same essential nutrients as whole milk but with fewer calories and fat.

Make at least half of your grain intake whole grains by choosing 100% whole-grain cereals and bread. Vary your protein sources with lean meats, poultry, fish, beans, and nuts, providing essential iron. Ensure that half your plate consists of fruits and vegetables, whether fresh, frozen, canned or dried, to meet your needs for vitamins C and A. If the baby’s dad isn’t already eating healthy and is at a healthy weight, this is a great time to start becoming a role model, too.

Continuing prenatal vitamins for at least six weeks after delivery is usually advised. Check with your doctor. After that, transitioning to a regular multivitamin with folic acid is recommended during the remaining childbearing years. For breastfeeding mothers, increased energy demands require additional nutrients like thiamine, niacin and others. Specific nutrients such as copper, iodine, manganese, biotin, choline, riboflavin and folate need to be increased due to their secretion in breast milk.

Calcium is particularly important during the postpartum period. The best sources of calcium include milk, cheese, yogurt, pudding and calcium-fortified soy milk and orange juice. Maintaining a healthy diet with foods eaten in the right portion sizes can help you lose up to 20 pounds postpartum. Greater weight loss is possible when a well-planned diet is accompanied with moderate exercise.

While it’s important to focus on what you should eat, it’s equally crucial to know what to avoid. Limit your intake of solid fats such as butter, stick margarine, shortening, and lard, as well as foods containing these fats. If you consume caffeinated beverages like coffee, tea or soft drinks, limit your intake to 16 ounces or less per day.

Getting enough rest is also crucial during the postpartum period, though it can be challenging with a newborn. Whenever possible, try to sleep when your baby is sleeping, and lean on family and friends to help you get the rest you need. For those breastfeeding, it’s important to limit alcohol consumption, as it may decrease milk supply. Adequate rest and a health-promoting diet also support milk production.

If you had gestational diabetes during pregnancy, you have a higher risk of developing diabetes later in life. It’s important to have a screening test after your baby is born to ensure the diabetes has resolved. Regular screenings can help monitor your blood sugar levels.

You’ve worked hard to keep you and your baby healthy throughout your pregnancy, and now it’s time to continue to focus on your and your baby’s health. The postpartum period requires attention to diet, exercise, and rest to ensure you are in the best possible condition to care for your baby. Following these nutritional guidelines and being mindful of foods to avoid will help you maintain your health and well-being.

As always, if you have any questions or concerns, don’t hesitate to reach out to your primary care provider. Review the Dietary Guidelines for women at dietaryguidelines.gov. The transition to parenthood is as much about caring for yourself as it is about caring for your newborn. By making thoughtful nutritional choices, you set the stage for a healthy and fulfilling postpartum journey.