In my grandmother’s time, the postpartum diet for women who had just given birth was mainly based on a lot of chicken broth and sweet corn pudding. It was said these foods increased milk production, but although this hasn’t been scientifically proven, they certainly helped! Today, the postpartum diet is much healthier, and we know that the more natural it is, the better, providing the right nutrients for breastmilk and helping the baby grow strong and healthy.
Besides benefiting milk production, a suitable diet for the new mother can help with weight loss and reduce the chances of the baby having more colic than usual. The postpartum diet should have about 400 more calories than the usual daily intake to adequately supply the increased need for fat in the baby’s milk, but these calories should come from healthy foods like vegetables, greens, lean meats, fish, and poultry.
Eating habits and postpartum care also play an important role in addition to breastfeeding. In the immediate postpartum period, they help restore all the minerals and vitamins that may have been lost due to blood loss during delivery, which is why it is important to include iron-rich foods like broccoli, kale, and liver, especially in the case of a cesarean section.
Eating every 3 hours and drinking plenty of water and natural juices is necessary to keep the body hydrated and to aid milk production. The new mother should also have a more balanced diet with fruits and vegetables, meats, and proteins, while avoiding fried foods and saturated fats.
To help prevent baby colic, foods like beans, eggs, soft drinks, coffee, cabbage, chocolate, peanuts, and excessive milk should be avoided. Of course, healthy fats such as those found in cashew nuts, Brazil nuts, walnuts, and others are welcome, as they contain amino acids that are perfect for preventing diseases in both mother and baby.
For women who retain a lot of fluid, the postpartum diet can also help reduce swelling—the amount of salt should be adjusted; the less salt a woman eats, the better. To help the skin recover after childbirth, foods that contain substances to promote skin elasticity, such as gelatin and beef shank in soups, can really help with the process of “shrinking” the belly that stretched during pregnancy.
Seafood and undercooked foods should still be avoided during this stage, as minimizing the risk of contamination while breastfeeding is essential. Another secret to getting your body back, in addition to the postpartum diet, is patience; remember it took your body 9 months to change and it can take up to 6 months for it to return to how it was before pregnancy. Usually, in the postpartum period, women can start exercising, but only after receiving their doctor’s approval.
The amount of weight gained during pregnancy can be lost quickly after giving birth—and do you know how? By breastfeeding! Let your baby nurse often and a lot; as you breastfeed, those remaining pregnancy pounds will go away.
In addition to the postpartum diet, bowel movements should be monitored as women are at a high risk of constipation, which is common. Foods that help keep the bowels moving, such as papaya and plums, are welcome. Can you have sweets? Yes, of course, but as with everything, enjoy in moderation.
Enjoy this phase, it goes by very fast! See you next time!
See also: Postpartum Care: Sexual Relations During and After Recovery
Photo: Emerson Pardo
