Your body, its needs and what to eat after giving birth
After months abstaining from forbidden foods, hours lingering in labour and days surviving on hospital-grade grub, it’s little wonder new mums often have their favourite meal lined-up post-birth. Beyond that first well-deserved indulgence, however, there’s little advice on how to nurture your own body whilst taking care of a newborn. There’s plenty of info – from books and websites to midwives – on what your baby needs, but what about you? Taking care of a new baby is a Herculean task and you need to ensure that you’re at your best to give your baby the best care.
Clinical dietician Munawara Yahaya at Nabta Health knows a thing or two about postnatal nutrition and shares her top tips for mindful maintenance of your diet, body and overall well-being.
A woman’s body needs change during pregnancy but what about after giving birth?
There are some key physiological and metabolic changes in women after childbirth. Metabolic shifts result in a slower Resting Metabolic Rate, which can contribute to weight retention, while elevated insulin resistance during pregnancy might persist postnatal, increasing the risk of type 2 diabetes. Hormonal fluctuations mean that there’s an oestrogen and progesterone drop post-birth, which can affect mood, energy and metabolism, and trigger postnatal hair loss and skin changes. Physical changes include weight retention, pelvic floor weakness and breast changes, such as sagging or shrinking after weaning. Increased nutritional needs require more iron and calcium, as well as vitamins A, D and B12, which are essential for recovery and milk production.
There’s a lot to consider. In a nutshell how important is nutrition for new mums?
Very, for lots of reasons. Giving birth – whether vaginal or C-section – causes tissue damage that needs repair, and nutrients like protein, vitamin C and zinc help in wound healing. If you’re breastfeeding, you’ll need an extra 300-500 calories a day to maintain milk production. Water is also key for milk production. Pregnancy and labour are also a strain on the body – omega-3 fatty acids, magnesium and calcium will help with muscle and joint recovery, while the latter two will also help with moods, reduce stress and support sleep.
Can you help us navigate what new mums need to eat?
Sure, we can break it down into three… Macronutrients: proteins for recovery and milk production; healthy fats, to support brain health; and complex carbs to stabilise blood sugar and energy. Micronutrients: iron which is important for postnatal blood loss; calcium and vitamin D for bone health; vitamin B12 and folate to support the nervous system; and magnesium for muscle relaxation and sleep. Hydration: water is needed for milk production and preventing dehydration, while electrolytes from coconut water, broth or fruits help maintain fluid balance.
If you could give one piece of advice to new mums, what would it be?
Focus on whole, minimally processed foods that provide sustained energy and essential nutrients. Aim for a mix of protein, healthy fats, complex carbs, and fibre-rich foods. Focus more on hydration (2.5-3 litres a day if you’re breastfeeding), calcium and vitamin D-rich foods. Your body needs energy to heal and care for your baby. As mentioned, if you’re breastfeeding, you’ll need 300-500 extra calories a day, so don’t skip meals or over-restrict carbs and fats, and avoid extreme dieting, as it can impact milk supply, energy levels and hormone balance.
It can be hard to find time to cook as a new mum, but what should we be thinking about?
A well-stocked kitchen makes healthy eating easier, especially when you’re sleep-deprived and busy caring for a newborn. I’d suggest adding these to your shopping list: leafy greens (spinach, kale, Swiss chard), sweet potatoes, avocados, bananas and berries, citrus fruits (oranges, grapefruit, kiwi), carrots, broccoli, eggs, chicken, oily fish, nuts, seeds and yoghurt.
Lastly, what’s your quick cooking advice for making staying healthy simpler?
Batch cooking and meal prep can be a game-changer. Make large portions of soups, stews and casseroles to freeze for later. Pre-wash and chop veggies, fruits and proteins in advance for quick assembly. One-pot meals mean less cooking and fewer dishes, such as a roast chicken with sweet potatoes or a one-pot quinoa stir-fry. Also keep the kitchen stocked with frozen fruits and veggies, nut butter and seeds.
