Importance of Macronutrients Postpartum
The fourth trimester, your postpartum period is an extraordinary time that a mother goes through physically and emotionally. Time of change is emerging and you are not only recovering from pregnancy and birth, but now moving into a new phase of your life.
It is an important to rest and recover during this time and to nourish and rebuild your stores during a nutritional demanding time of breastfeeding. Supporting yourself nutritionally during your breastfeeding journey is imperative. Breastfeeding has specific nutrient demands which is crucial for your health, the growth of your baby and the production of breastmilk.
We will discuss some of the key nutrients needed to support your health, your babies health and supporting breastmilk production.
For a breastfeeding Mumma our demand for macro and micronutrients increases not only for yourself but for your growing baby.
Protein
Protein is made up of amino acids that are building blocks to build, repair and maintain our muscles, skin, connective tissue, and organs. During birth our bodies exert a mass amount of energy as our muscles are constantly contracting and working exceptionally hard to birth your child. Replenishing our stores postpartum is imperative to help our bodies recover from birth, provide energy for you and your baby as well as establishing and maintain your milk supply. Consuming adequate protein can also reduce postpartum hair-loss as it can help stimulate new hair growth.
Protein demand increases 45% during lactation, an average adult woman should be consuming roughly 0.75g/kg daily, if training this amount increases. A lactating women’s protein intake increases to 1.1g/kg daily. In each meal you want to be aiming between 20-25g of protein.
Protein sources
100g Beef – 27g protein
100g Chicken – 27g protein
100g Lamb – 25g protein
100g Turkey – 29g protein
100g Salmon – 20g protein
3 Eggs – 18g protein
25g Goats cheese- 6g protein
Vegetarian source
1/2 C Tofu – 22g protein
1 C Cooked quinoa – 8g protein
½ C Chickpeas – 15g protein
½ C Lentils – 9g protein
1 C Green peas – 8g protein
3 Tbsp Chia seeds- 6g protein
2 Tbsp hemp seeds – 6g protein
1 Tbsp Peanut butter – 4g protein
1 Scoop protein powder – Roughly 20-25g protein (depending on the source)
Carbohydrates
A breastfeeding mother requires an additional 400-700 calories per day. Consuming complex carbohydrates are essential in diet and provide additional calories to support energy production throughout the day as well as maintaining your milk supply. They also provide you with vitamins and minerals in particular folate, zinc, iron, selenium and B vitamins needed for growth and development of you and your baby. Consuming complexing carbs inconjunction with protein can also boost tryptophan in the brain, thus increasing serotonin levels which supports your mood, sleep and digestion.
When breastfeeding it is important to try and avoid simple carbohydrates such as sugary treats, packaged and processed foods as they are have no nutritional value as well as increasing inflammation. In the first four months postpartum a lactating mother has a greater insulin sensitivity and why reducing foods that spike our blood sugar is imperative to avoid lipid storage in the body, further disrupting our sex hormones and increasing cortisol levels.
Carbohydrate sources
Quinoa
Oats
Brown rice
Millet
Buckwheat
Beans (Red kidney, black beans, chickpeas, pinto beans)
Peas (Green, snow and snap peas)
Sweet potato
Carrots
Broccoli
Fats
Dietary fats are essential for postpartum and are a concentrated energy source. Total DHA and EPA increases by 60% for a lactating mother. Consuming DHA as well as EPA sources is essential for not only reducing the risk postpartum depression but also continue to enhance your babies brain development as well as immune and eye health. After childbirth a women undergoes significant changes and aiming for adequate amounts of fats is essential for recovery and overall health. Dietary fats have an array of benefits to support you and your baby’s health, development and recovery postpartum. Fats are needed for absorption of fat soluble vitamins such as A,D,E and K which are responsible immune function, healing, bone and vison development for you and your baby.
Adequate fat intake can also continue to improved insulin sensitivity. During the time of pregnancy your body undergoes hormone and metabolic adaptations to support the growth of your baby which during pregnancy you become more sensitive to insulin uptake. It can take anywhere between 4-6 months for your metabolic state to start to normalise.
Healthy fats
Avocado
Fish (Salmon, mackerel, herring)
Nuts and seeds
Extra Virgin Olive oil
Eggs