This is a time that your body will go thought many hormonal changes that take place during pregnancy delivery and breastfeeding. With the caloric demands of developing a baby and making breast milk, you may have a bigger appetite during this time. Pregnant woman and breastfeeding mothers generally need more calories to meet their nutritional needs. An additional 330 to 400 kilocalories (kcal) per day is recommended for well-nourished pregnant/breastfeeding mothers, compared to the amount they were consuming before pregnancy. Calories are not the whole picture though… the type of food is extremely important. These calories should come from a balanced diet of protein, fruits, vegetables, healthy fat and fiber. You might be tempted to lose weight quickly after delivery, but weight loss takes time and it’s important to be kind to your body during this transition. Following a nutritious diet, adding exercise into your daily routine, and
getting enough sleep are the best ways to promote healthy weight loss postpartum. Restricting calories too much, especially during the first few months of breastfeeding, may decrease your milk supply and much-needed energy levels.
Beside caloric and hormonal changes there is a change in your inflammation. Inflammatory states vary from higher inflammation at implantation and in labor to lower levels of inflammation in mid-pregnancy. Anti-inflammatory properties exist at the placental bed which protects the fetus from rejection, yet the mucosal surfaces of the gut and other tissues experience low-grade inflammation with rising levels of pro-inflammatory cytokines and white blood cells as the pregnancy advances. Thus, while these same metabolic and immunologic changes in a man or non-pregnant woman would be considered abnormal and a sign of a disease state (Leaky Gut), in the context of a normal pregnancy, they appear to be required, improving energy storage in fat and providing for fetal growth and lactation. An anti-inflammatory diet with an emphasis on gut microbiome is advised in this time. During this time there is an increase demand of all nutrients especially
some such as protein, fat (Omega 3 and others), Folate, B12, vitamin D, calcium, magnesium, selenium, iodine and choline, iron, zinc. It’s highly recommended to take supplements.
Importance of these nutrients and good sources:
Good quality protein: Body building including muscle. Reduce inflammation. Source: Beef- Grass fed, Chicken- Organic free range, wild-
fish (low in mercury: herring, black sea bass, cod, sole, salmon, sardine, tuna) Eggs – free range organic. Tofu – organic non-GMO.
Good quality fat: Energy and reduces inflammation. Source: Avocado oil and avocado, olives and olive oil, coconut oil, butter from grass fed cows or Ghee from grass fed cows. Cheese and dairy from grass fed cows. Nuts and seeds.
Omega 3: Omega-3 fat DHA is critical for the development of your baby’s nervous system, skin, and eyes. Deficiency is linked to depression. Reduces inflammation. Protection of the intestinal wall. Plus, concentration of this important fat in breast milk largely depends on your intake levels. Source: cold water small fish (like salmon and sardines), flax, some algae.
Vitamin D: Needed for the immune system and to help absorb calcium into the bones. Linked to depression. Source: cod liver oil, oily fish, some mushrooms.
Vitamin B12: Help in nerve formation and methylation process. Deficiency increased risk of many diseases, including anemia and the associated
chronic fatigue. Source: shellfish, liver, yogurt, oily fish, nutritional yeast, eggs, crab, shrimp.
Folate: Help reduce the risk of neural tube defects, which are birth defects of the brain and spinal cord. Methylation process. Source: Beans, lentils, leafy greens, asparagus, avocados.
Calcium and magnesium: Bone building. Source: including collard greens and broccoli. Some seafood, like shrimp.
Iron: Transport oxygen in the body. Deficiency will cause fatigue, foggy brain. Source: red meat, pork, poultry, seafood, beans, green vegetables,
dried fruit (availability from vegetarian source not as good).
Zinc: Immune system. Wound healing. Sex hormones. Source: oysters, red meat, poultry, beans, nuts, dairy
Selenium: Thyroid function. Production of glutathione. Source: Brazil nuts, seafood, turkey, whole wheat, seeds
Iodine: Thyroid function (energy, weight regulation). Source: dried seaweed, cod, milk, iodized salt
Choline: Methylation, liver function. Source: eggs, beef liver, chicken liver, fish.
Fiber and fermented food: Dictate your gut microbiome that is very important for your health and your baby health. Butyrate-producing bacteria may contribute to lower BP. Include cultured food that contain L.acidophilous, B. lactis and L. Rhamnus). The baby’s first flora comes from the vagina in vaginal birth.
Water: Plenty of filtered water: 1/2 your body weight in ounces every day, herbal teas or decaf teas count as water. One coffee a day is OK better to replace with water base decaffeination coffee or Coffee alternatives like Roasted Dandelion (good brand: Teeccino).
What to Limit or Avoid:
Limit caffeine: the liver breaks down caffeine and other chemicals same as alcohol and other environmental chemicals. Caffeine passes from the mother to infant in small amounts through breast milk. Caffeine might agitate your baby or interfere with your baby’s sleep.
Avoid Alcohol: There’s no level of alcohol in breast milk that’s considered safe for a baby. If you drink, avoid breastfeeding until the alcohol has
completely cleared your breast milk. This typically takes two to three hours for 12 ounces (355 milliliters) of 5% beer, 5 ounces (148 milliliters) of 11% wine or 1.5 ounces (44 milliliters) of 40% liquor, depending on your body weight. Before you drink alcohol, consider pumping milk to feed your baby later.
Avoid heavy metals: High mercury fish: King Mackerel, Marlin, Orange Roughy, Shark, Swordfish, bigeye tuna. Arsenic from rice.
Fat to Avoid: Margarine, shortening, hydrogenated oils, trans fat, seed oil, fried oil.
Protein to Avoid: Farmed fish, hot dogs, deli meat, meat spread, pate. Raw and undercooked seafood, eggs and meat. Raw animal protein is to avoid because of the susceptibility to Listeria monocytogenes infections in pregnancy partly due to elevated estrogen and progesterone levels, leading to adverse outcomes, including preterm delivery or stillbirth.
Avoid: Preservatives, food coloring, artificial sweeteners, artificial flavors, pesticides, herbicides, heavy metals (arsenic and mercury).
Avoid: Processed carbohydrates and limit added sugar.
Pay attention to selfcare products and other products and try to limit use of: Bisphenol A (BPA), Phthalates and Parabens, Flame retardants, solvents, lubricants (PCBs, PBBs, and PBDEs), Forever chemicals. Sources: perfumes, nail polish, lotions, face creams, shampoo, PFAS in non-stick cookware, food can linings and cash register receipts, waterproof clothing, fast food wrappers, furniture, carpets, mattress, dental floss, cleaning supply, plastic.
Pay attention to the health of your mouth, have routine brushing, flossing and dentist cleaning. The flora of your mouth dictates your health and the health of your intestinal microbiome.
Eating a variety of foods while pregnant will give you a variety of nutrients but also help your baby acquire the taste to them. Eating a variety of foods while breastfeeding will change the flavor of your breast milk. This will expose your baby to different tastes, which might help him or her more easily accept solid foods down the road. Certain foods or drinks in your diet could cause your baby to become irritable or have an allergic reaction. If your baby becomes fussy or develops a rash, diarrhea or wheezing soon after nursing, consult your
baby’s health care provider. If you suspect that something in your diet might be affecting your baby, avoid the food or drink for up to a week to see if it makes a difference in your baby’s behavior. Journaling is the best way to look into patterns.
Consult your nutritionist.
Common misconception is that “gassy” foods like cauliflower and cabbage will cause gassiness in your baby, too. Although these foods may make you gassy, the gas-promoting compounds do not transfer to breast milk. Be aware that up to 1% of breastfed infants are allergic to cow’s milk protein from their mother’s diet, and may develop rashes, eczema, diarrhea, bloody stools, vomiting or baby colic.
Take it one day at a time and remind yourself daily how awesome you are.
Sabrina Hinkis, MS
Functional Medicine Nutritionist