Nutrition for mom & baby

As the saying goes, you are what you eat – and that’s never truer than after your baby is born. Postpartum maternal and newborn nutrition are essential to both your recovery and your baby’s growth and development. Learn how to keep yourself and your newborn well-nourished by following these diet and feeding tips.

For postpartum mothers

Once your baby is here, it’s common to shift your priorities from eating well during pregnancy to focusing primarily on your newborn baby’s needs. Add in sleep deprivation and round-the-clock feedings, and postpartum nutrition often falls by the wayside. Coastal Kids is here to help change that.

Labor and delivery are physically demanding on your body. Nutrition is vital for postpartum mothers for many reasons, including:

• Aiding in physical recovery from childbirth – Eating protein is crucial for tissue repair and wound healing, while iron replenishes lost blood and reduces fatigue. Healthy fats reduce inflammation and help regulate your hormones. Nutrients like vitamin C and zinc are also vital for tissue regeneration and strengthen your immune system.

• Boosting energy levels and stamina – Caring for a newborn is also physically demanding, especially with sleep deprivation added to the mix. A balanced diet that includes complex carbohydrates, healthy fats, and iron-rich foods helps stabilize your blood sugar levels, boost your energy, and prevent mid-day crashes.  

• Supporting breast milk production – Breastfeeding mothers need approximately 350-400 extra calories per day to create an adequate milk supply. Nutrients like calcium, iron, and omega-3 fatty acids can significantly impact your milk supply and/or quality. Foods that encourage lactation include salmon, oats, leafy greens, and more.

• Balancing hormones and promoting mental health – The first days and weeks after childbirth are often emotionally intense. The drastic hormonal shifts you experience after delivery – especially the drop in estrogen and progesterone – may lead to mood swings, anxiety, or postpartum depression. Nutrition plays a key role in keeping your feel-good hormone levels (such as serotonin and dopamine) high.

Now that you know why postpartum nutrition matters, let’s explore the many ways that you can achieve good postpartum nutrition. There is no one-size-fits-all approach to postpartum nutrition that works for every mother, but a balanced diet is an excellent place to start.

Prioritize nutrient-dense foods

Many postpartum mothers adopt a “grab and go” diet, eating whatever is available between their baby’s feedings in lieu of balanced meals. While your days of leisurely, sit-down meals may be on pause for a while, you can still get the nutrients you need during this time – especially if you prioritize nutrient-dense foods.

Focus on whole foods that are rich in vitamins, minerals, and proteins like leafy greens, lean meats, fish*, eggs, legumes, whole grains, fruits, and nuts. Need a quick snack? Make it count by eating protein-rich snacks like hard-boiled eggs, peanut butter on whole-grain bread, or Greek yogurt with berries.

*Avoid fish that is high in mercury (such as swordfish or tuna) if you are breastfeeding. View the FDA’s guidelines here.

Continue taking prenatal vitamins

Unless otherwise advised by your provider, continue taking prenatal or postnatal vitamins that contain iron, calcium, and vitamin D. This recommendation applies to all postpartum mothers, even those who are not breastfeeding.

Stay hydrated

Breast milk is more than 80% water, so staying hydrated is essential for effective milk production. Aim for at least 8-10 glasses of water daily – and more if you are breastfeeding. Consider using a marked water jug, so you can track how much you drink throughout the day.

Remember, caffeinated beverages like coffee, soda, and energy drinks defeat the purpose of hydrating since they act as diuretics. Caffeinated beverages also make you feel more awake, which can disrupt the limited amount of sleep you are getting even further. When in doubt, water is always the best option.

Get enough calories

Again, if you are breastfeeding, you will need about 350-400 extra calories per day. Postpartum mothers should eat at least 1,500 to 1,800 calories daily, as severe calorie restriction can affect your energy and mood – and if you are breastfeeding, it can deplete your milk supply.

Empty calorie intake may also have a negative impact on your energy and mood. Choose balanced meals and healthy snacks in lieu of processed foods to feel fuller longer and get the essential nutrients you need.

Don’t skip meals

Your body needs fuel to recover from pregnancy and childbirth, manage stress, and keep up with the demands of newborn care. Skipping meals can make you feel more tired and irritable and also slow your metabolism.

Struggling to find time for large meals? Eating small, frequent meals throughout the day helps maintain your energy levels and can increase milk production for breastfeeding mothers. 

Include omega-3s in your diet

Try to incorporate omega-3 fatty acids into your postpartum diet whenever you can. These healthy fats – which are found in fatty fish like salmon and sardines, flaxseeds, and walnuts – play a crucial role in your baby’s brain development if you are breastfeeding. 

Omega-3s, particularly DHA and EPA, are also linked to improved mood and can help alleviate symptoms of postpartum depression.

Watch for food sensitivities

Breastfed babies may react to certain foods in their mother’s diet, such as cow’s milk, eggs, soy, wheat, or nuts. Some babies also react to spicy foods, although introducing new flavors can help broaden your baby’s palate over time.

It’s important to watch your baby for any signs of discomfort, such as excessive fussiness, gas, diarrhea, constipation, bloating, or rashes. Always consult your pediatrician before making any major changes to your diet while you are breastfeeding.

Seek help if needed

Postpartum mothers have a lot on their plate, and it’s easy to ignore your own nutrition needs. Consider seeing a dietitian, especially if you are dealing with excessive fatigue, mood swings, or breastfeeding challenges.

For newborns

Parents often have a lot of nutrition questions after their baby arrives – how often to feed their newborn, how to create a feeding schedule, when and how to introduce solids to their baby, what to do if their baby has an allergic reaction, and more.

But before we answer these questions, we want all parents to understand the role that nutrition plays in your newborn’s growth and development. Some of the key reasons why newborn nutrition is so important include:

• Supporting rapid physical growth – Babies experience several growth spurts during their first year, starting just 1-3 weeks after birth. In the first six months, their birth weight typically doubles. By their first birthday, their birth weight has usually tripled. Nutrition provides the necessary building blocks for this rapid physical growth.

• Promoting brain and organ development – Your newborn is growing fast on the inside, too. Nutrients like omega-3 fatty acids are vital for optimal brain development during the first year of your baby’s life. Proper nutrition is also critical for newborn organ development, including their bones and immune system.

• Providing energy – Despite their small size, newborns have a high energy requirement. Breast milk and infant formula are the primary sources of energy and nutrients for newborns and are designed to fully meet their needs for the first six months.

• Building healthy habits – Healthy eating during infancy can influence your baby’s food preferences and eating habits for the rest of their life, reducing the risk of chronic diseases as they age.

Here are some tips to ensure that your newborn gets the nutrition they need during this critical stage of growth and development.

Breast milk or formula only

For the first six months, only two feeding options are recommended – breastfeeding or iron-fortified infant formula. No water or solids are necessary during this time.

The American Academy of Pediatrics does recommend vitamin D supplement drops for newborns who are exclusively or partially breast-fed. Vitamin supplements are not necessary for newborns who are primarily formula-fed.

The benefits of breastfeeding

According to many leading health organizations, exclusive breastfeeding for the first six months is best. However, any amount of breastfeeding can provide your baby with proven benefits.

For instance, exclusive breastfeeding for the first 3-4 months helps protect against eczema (a chronic skin condition that causes red, itchy, and inflamed skin) for the first two years of your baby’s life. Breastfeeding beyond 3-4 months (exclusive or not) also protects against wheezing for the first two years and reduces your baby’s chances of developing asthma.

Limit caffeine and alcohol while breastfeeding

If you are breastfeeding, you must limit your caffeine consumption. Generally, up to 200 milligrams of caffeine per day (the equivalent of 2-3 cups of coffee) is safe for your newborn.

Because alcohol passes into breast milk, the American Academy of Pediatrics recommends that breastfeeding mothers avoid alcohol altogether or limit their intake to very small amounts. If you drink alcohol, wait at least two hours before breastfeeding. You can also pump and discard the milk until your alcohol levels drop.

Fed is best

Maternal guilt over formula feeding is a common experience that often stems from societal pressure and healthcare messaging. Yes, breast milk is best – but many mothers are unable to breastfeed or choose to feed with formula for a number of legitimate reasons.

There’s no need to justify your decision to formula feed, especially if your baby is healthy and thriving. Your pediatrician can suggest the most nutritious types of formula for your newborn.

Safe formula preparation

Follow the exact instructions on the label when mixing your baby’s formula, using clean, sterilized bottles and safe water sources. Mixing formula with nursery water is not necessary; it is OK to mix with the same water that you safely drink. 

Avoid plain water for the first six months

Drinking water on its own can be dangerous for newborns. Too much water dilutes their sodium levels – which their kidneys are not yet mature enough to regulate – and can lead to brain swelling, seizures, coma, or death.

Water can be safely introduced after 6 months of age. Offer water in an open, sippy, or strawed cup.  Start with about 2 oz per day and slowly increase to 8 oz per day.  

Feed on demand

After the first week or 2 of a baby’s life, it is better to watch for your baby’s hunger cues than adhere to a rigid feeding schedule. Responding to these cues helps build trust and strengthen the bond between you and your newborn. 

Typical hunger cues include sucking on their hands or fingers, smacking their lips, and rooting (turning their head and opening their mouth). If you miss these cues, your baby may cry, squirm, and become more agitated, which can make feeding more difficult.

Feed frequently, but don’t overfeed

Newborns have small stomachs that are about the size of their fist. Therefore, they need to eat frequently, usually 8-12 times every 24 hours. Newborns should not go longer than 3 hours between feedings until weight gain is established and typically their weight is above their birth weight. Once they meet this milestone, it is usually safe to allow them to eat on demand and they can go a little longer between feeds. This is part of the reason why the baby needs to have well visits with weight checks. 

Most newborns start with 0.5-1 oz of breast milk or formula every 1-3 hours and advance to 1-2 oz of breast milk or formula every 2-3 hours over the first 2 weeks of life. A good rule of thumb is to increase feedings by 1 oz every week of life until they get to 4 oz. Then slowly increase to 6-8oz if they still seem hungry or if weight gain is a problem.

It’s possible to overfeed your baby and give them more than their stomach can comfortably hold and digest, especially if they are bottle-fed. Let your baby guide each feeding, watching for signs of fullness like slowing down or turning away from the breast or bottle. Excess spit-up can also be a sign of overfeeding.

Monitor diaper output and weight gain

Wet and dirty diapers and steady weight gain are two signs that your baby is well-nourished. Newborns need a minimum of 1 wet diaper per day until they are 6 days old and then 6 wets diapers per day after that.

All babies need to have 1 tarry black or dark green stool called meconium within 24 hours after birth. After that they can have several more meconium stools or start to transition to a typical newborn stool over the next day to week. A typical newborn school is often described as a mushy yellow stool that looks like mustard with seeds. Some newborns will have a stool after every feed and others will go days to over a week without a stool. As long as the stool is soft, the frequency does not matter. This pattern continues until solid foods are introduced.

Don’t add cereal to bottles

Parents sometimes add cereal to bottles in hopes their baby will sleep longer or gain more weight. However, doing so can pose serious health risks. Some babies may struggle with the thicker consistency and choke. Also, babies’ guts are not ready to digest solids until closer to 6 months of age. When the grains in cereal are not fully digested, babies can experience digestive cramping, bloating, discomfort and overall irritability. Babies with early grain introduction may play a role in the development of certain food allergies and intolerances.

Unless medically advised, never add cereal to bottles. Once your baby is ready for solids, they should only be given by spoon.

Introduce solids gradually

Most newborns start eating solids around six months of age. Signs that your baby is ready for solids include sitting up with or without support, good head control, opening their mouth when food is offered, and swallowing food instead of pushing it out with their tongue (the tongue-thrust reflex). 

Your baby’s introduction to solids should progress gradually, with frequent exposure to small amounts of foods. While older recommendations suggested starting with infant cereal and grains, newer data is showing that starting with vegetables and/or fruits is likely desirable. Proteins, like meats, eggs, and fish, also may be introduced early. We typically recommend introducing a new food every 3 or more days.

Concerned about food allergies? A growing body of evidence supports the early introduction of allergenic foods to newborns to prevent allergies – ask your pediatrician to learn more.

Burp your baby regularly

Burping helps remove trapped air from your baby’s stomach, which prevents gas and spitting up during and after feedings. However, many babies do not burp as expected. Any swallowed air will eventually be pushed out of your baby’s rectum. 

Burp your baby when switching breasts or every 2-3 ounces and again when feeding is over. If your baby hasn’t burped after a few minutes, try a different position (over your shoulder, face down on your lap, sitting upright, etc.). If your baby still doesn’t burp, be sure to keep them upright for 10-15 minutes after feeding.

No honey allowed

Honey can cause infant botulism because it may contain Clostridium botulinum spores. This organism can grow in babies’ intestines and produce a toxin. The toxin causes symptoms like constipation, poor feeding, weak cry, droopy eyelids, general muscle weakness and in severe cases respiratory failure. After 1 year of age, healthy bacteria inside the babies’ body prevent the bad bacteria from staying long enough to produce the toxin. That is why we do not recommend given honey to babies until they are over 1 year of age. 

Keep pediatric appointments

Regular check-ups help ensure that your newborn is growing well, getting the nutrients they need, and hitting the appropriate milestones. During these appointments, your pediatrician will ask about your baby’s eating habits and provide guidance on breastfeeding, formula feeding, introducing solids, and more. 

For personalized support and top-quality pediatric care, schedule an appointment with Coastal Kids today.