Eating After Giving Birth

What’s on the Menu During the Postpartum Period?

If you’re pregnant, there’s probably something you’re looking forward to eating or drinking as soon as possible after giving birth. Something you miss right now but avoid because it’s better for your unborn baby, you don’t like it at the moment, or it doesn’t sit well with you. You’ve probably added it to your list to enjoy as soon as possible after delivery. But there are also foods you can choose to help you feel fitter, aid your recovery, and boost your energy levels. And that kind of food can be especially helpful during the postpartum period!

Nourish, Don’t Just Fill

Of course, after giving birth, you can indulge in all the guilty pleasures that were off-limits for nine months. However, to recover physically from pregnancy and childbirth and to cope with sleepless nights, it’s wise to opt for foods that nourish rather than just fill. In other words, healthy eating. Here’s a handy list for you.

Stay Hydrated

Staying well-hydrated is always important, but even more so after giving birth. It helps flush out toxins and quickly boosts your energy levels. Aim to drink about 2 liters of water a day to give your body what it needs and to keep your bowel movements smooth, which is especially helpful right after delivery. If you’re breastfeeding, staying hydrated is even more crucial. Besides water, you can also enjoy (herbal) tea or other non-caffeinated drinks. A good tip is to drink a glass of water every time you feed your baby and keep a water bottle or glass nearby, so you stay hydrated throughout the day without even noticing it.

Fiber-Rich Foods and Healthy Fats

Fiber-rich foods and healthy fats from sources like avocados, salmon, nuts, and olive oil are incredibly beneficial. They aid digestion and keep you feeling full after meals, helping to curb snacking. Additionally, nuts are great for milk production, so if you’re breastfeeding, feel free to grab a handful!

Protein Is Key!

Including enough protein in your meals not only helps keep hunger at bay but also supports your body’s recovery. Protein contains choline, an essential nutrient if you’re breastfeeding and one that’s also beneficial for your newborn. Good sources of protein include fish, meat, legumes, quinoa, and nuts.

Load Up on Vegetables

Pregnancy and childbirth are physically demanding for your body. Give it time to recover and support it by eating plenty of vegetables every day. While the general recommendation is “200 grams of vegetables” per day, you can double that in the first few weeks postpartum. Admittedly, 400 grams is a lot, so try adding extra veggies to every meal or make vegetable-packed smoothies. This way, you’ll still get the extra fiber and minerals your body needs.

Eat Smart

You might be eager to shed those pregnancy pounds, but eat smart and avoid strict dieting right away. Sure, you can skip that croquette sandwich, but make sure you’re getting enough fiber, healthy fats, and minerals. Your body needs them for recovery. For example, iron is a mineral your body may need more of now. If this applies to you, focus on iron-rich foods like red meat, legumes, whole grains, and leafy greens. If you’re breastfeeding, both you and your baby need all the nutrients and calories you can get. Hold off on heavy dieting and consult your midwife about the best time to start.

Breastfeeding? Avoid These for Now!

If you’re breastfeeding, you’ll still need to be mindful of what you eat and drink:

• Alcohol should still be avoided, or at least not consumed within 2 hours of feeding. It takes 1.5 to 2 hours for your body to process one glass of alcohol.
• Caffeinated drinks are not ideal, but an occasional cup of coffee or glass of cola is fine.
• Smoking while breastfeeding is not advised, but even if you do smoke, breastfeeding is still much better than formula.
• Be cautious with medications, whether prescription or over-the-counter. Always consult your (family) doctor about whether it’s safe to use them while breastfeeding. If the medication is temporary, consider pumping and discarding your milk until it’s safe to resume breastfeeding. Always discuss temporary medication use with your doctor.

Want to Know More? Ask Us, Midwives of Amsterdam South

Would you like to learn more about healthy eating during pregnancy or the postpartum period? Feel free to reach out to us. The Midwives of Amsterdam South are here to provide personalized guidance and practical information. Don’t hesitate to ask us – we’d love to hear from you!