Eating and Drinking Right - How to Nourish Yourself Around Childbirth

Photo by Juli Kosolapova on Unsplash

 

Few topics are as prevalent during pregnancy and around childbirth as nutrition. You want to support the development of the growing baby while keeping up your own strength. After giving birth, you desire to quickly get back in shape while shedding the extra pounds gained during pregnancy. Additionally, if you're among the mothers who wish to breastfeed, you will no longer be spared from unsolicited advice. Opinions on these subjects vary widely, which is why today we're showing you what really matters when it comes to eating and drinking around childbirth.

How do I lose weight after pregnancy? If you follow these tips, you will promote weight loss after birth: Eat regular small meals, eat slowly and avoid gobbling, exercise regularly, watch which foods you consume, and if in doubt, keep a food diary to uncover hidden calories.

In this article, you will learn how to prepare nutritionally well for childbirth and the period that follows. We will also give you tips on what matters when it comes to breastfeeding and how to quickly lose weight after pregnancy.

Eating Before & After Birth – What is Allowed?

Even though the mother's preferences are the focus around childbirth, when it comes to nutrition: Prefer light and simple!

During childbirth, your body will be operating at full capacity. The expected energy consumption is often compared to that of elite athletes. To ensure your body has enough strength for the birth, you need to properly fuel it with energy.

As the delivery approaches, you should opt for lighter fare. This means that you should preferably avoid foods high in fat content, like meat and cream sauces. Cabbage and legumes are considered hard to digest and are thus not recommended for the upcoming birth.

Foods with complex carbohydrates, on the other hand, are seen as true energy miracles, which is why legumes, whole wheat pasta, and rice are especially good choices. They provide energy over a longer period, which is advantageous since the birth process often lasts a long time. Sugary foods, however, may provide a quick energy kick, but this spike quickly drops and you'll feel even more sluggish than before.

Even though these tips are important, you should always listen to your body and trust your intuition. The craving for certain foods often indicates a specific nutritional need.

Can I Eat During Childbirth?

It's not too long ago that food restrictions during childbirth were common. The physical effort of childbirth could upset the woman's stomach, potentially negatively affecting the progress of the birth. The risk of vomiting under anesthesia in case of an emergency cesarean section also posed a concern for complications.

Many doctors have now moved away from this practice and concluded: Women feel comfortable when they can decide themselves when and what they eat during childbirth. There's no evidence of actual disadvantages.

During childbirth, primarily light foods such as crispbread are recommended. Yet, muesli, light yogurt, fruits, pasta and rice dishes, as well as cooked vegetables are also allowed.

For a quick snack in between, bananas and trail mix are also suitable. As you can see, there's enough variety to nourish yourself during childbirth.

You should particularly ensure you stay hydrated during childbirth. Try to avoid carbonated drinks as they can cause nausea. Also, very acidic fruit juices, such as orange juice, are not optimal for consumption during childbirth. It's best to stick to still water or tea.

Right after childbirth, the top priority is: Drink plenty! To compensate for any blood loss and to help your body recover, you should also ensure a sufficient intake of iron. The latter is particularly important in the case of a cesarean section. Suitable sources include:

• Meat
• Fruit
• Whole grain products
• Nuts

Additionally, essential fatty acids, such as those found in olive oil, nuts, and fish, are valuable. These stimulate the regeneration of tissue after birth.

Photo by John Looy on Unsplash

Nutrition After Birth – Eating and Drinking During the Postpartum Period

Once you and your baby are back home, everything seems to be upside down. A new daily routine needs to be established, and routines found. Household tasks and nutrition often have to adapt to the baby's feeding intervals, and in addition, your body needs a lot of rest after birth. It's not for nothing it's called postpartum period – you should spend the first time after delivery mostly in bed with your baby. Your body has been through a lot in the past months and needs to regenerate, plus, your baby should have a gentle arrival into the world. Take this time for yourself and your child and don’t shy away from asking for help.

A varied diet is just as indispensable after birth as it is during pregnancy. Even if you are short on time, desire, or appetite: your body now needs all the nutrients it can get. Of course, you can keep it simple, but that does not mean that fast food should be on the agenda every day. While some families prep meals in advance, others let friends and family cook for them during the first weeks.

After birth, especially if you wish to breastfeed your baby, you have an increased calorie and nutrient requirement, which is why not only you but also your child benefits from regular and high-quality meals. You can learn more about nutrition and breastfeeding itself in Nathalie Pulcini’s course "Confident Breastfeeding".

Meals don't have to be complicated, on the contrary. Scrambled eggs are quick and easy and become a nutritious meal with some added vegetables. The food doesn't necessarily have to be warm either; a crisp salad can be just as satisfying. If you still find yourselves at your limit, you can look into delivery services that offer so-called postpartum boxes.

Here too, listen to your body and trust your intuition. Your body naturally knows what it needs to recover quickly. Don't be too unsettled by guidelines and well-meaning advice, and trust your bodily feelings. And if that means making exceptions as a vegan or vegetarian for a short period, then that is okay during this time.

 

Losing Weight After Pregnancy – 5 Tips

After giving birth, many mothers are eager to shed the extra pounds quickly. On average, a woman gains between 12 and 18 kilograms during pregnancy, a substantial part of which usually disappears right after childbirth.

Nature has designed it so that during pregnancy, reserves are created to have energy reserves available for the first hectic period with the baby. Be gentle with yourself, the first time after birth belongs entirely to you and your baby - your body should be allowed to recover. The focus here should rather be on postnatal exercises than on diets. Especially if you are breastfeeding your child, you will most likely lose a few pounds on your own. Here too, make sure to listen to what you really need right now. Mothers are often influenced by ideals and want to quickly become slim and fit again. Ignore these external factors and handle yourself with care. The baby time passes so quickly; you will have enough time to get your body back in shape later.

Once you as a family have become a team, you and your baby are fit, and everyday life has settled down, you can start focusing on your body. Below, we have compiled five tips to help you lose weight in the first year after pregnancy:

1. Make sure to eat regularly. It's best to eat a lot of vegetables, legumes, complex carbohydrates (e.g., whole grains), fermented dairy products, eggs from free-range chickens (preferably pasture-raised eggs) and good quality pasture meat (if you're not vegan or vegetarian), to prevent cravings and avoid reaching for calorie-rich snacks.
2. Take your time when eating. Enjoy your meals, chew slowly, and try not to gulp down your food.
3. Try to move regularly. For starters, 30 minutes of exercise a day can kickstart your metabolism. Besides a walk, you can also go for a short run or cycle, as soon as you feel fit enough. However, don’t pressure yourself; your body needs and should take the time to recover from childbirth, which is already a considerable task.
4. Pay attention to what you consume and start a food diary if in doubt. This way, you can uncover hidden and unnecessary calories.

 

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Proper Nutrition for Breastfeeding Mothers

During breastfeeding, your energy requirements significantly increase. To be able to produce nutrient-rich breast milk, you must consume enough nutrients accordingly. If you're breastfeeding, your body needs about 500 calories per day in addition. Moreover, it's essential to ensure sufficient hydration.

As during pregnancy, the following applies also during breastfeeding:

• Drink plenty: At least two liters of water per day. Unsweetened tea or diluted fruit juices are good alternatives.
• Prefer fiber-rich whole grain products
• Particularly suitable foods include fruits, vegetables, grains, and potatoes
• Also, animal products, like high-quality dairy products, eggs, bone broth, or meat should be part of your diet in moderation. You and your child need Vitamin B12, Omega-3 fatty acids, and other nutrients during this time that are difficult to obtain through a vegan or vegetarian diet. Beef or chicken liver is especially nutrient-rich. If you are vegetarian or vegan, you might consider supplementing with Vitamin B12, Omega-3 oil, collagen, iodine, and other nutrients important during pregnancy.
• Additionally, especially in autumn and winter, you should check your Vitamin-D levels. You can supplement the vitamin daily with 1,000-4,000 IU. Even if the cravings are hard to resist: eat sweets only in moderation. The less empty carbohydrates and sugar you eat, the less frequent the cravings.
• For snack cravings, fruits, yogurt, or vegetable sticks are helpful

Are There Dietary Restrictions for Breastfeeding Mothers?

Contrary to the past, there are hardly any blanket bans for breastfeeding mothers nowadays.

While mothers were once instructed to avoid gas-inducing foods like onions, cabbage or leeks, as well as acidic foods like tomatoes and citrus fruits, the situation looks quite different today. Since breast milk is not made from the stomach content but from the mother's blood, the connection between gas or a sore bottom and the mother's diet has not been proven. Only substances that enter the mother's blood can also end up in the baby’s body, which is why, among other things, alcohol should be avoided during breastfeeding. Coffee is allowed in moderation; you will not notice any behavioral changes in your baby with 2 to 3 cups of coffee per day.

Foods that strongly affect taste like garlic or asparagus can, however, change the taste of breast milk. In some cases, this leads to rejection of the breast milk. Proceed cautiously here and pay attention to how your baby reacts.

Certain teas, such as sage and peppermint, should be avoided as they can inhibit milk production and thus lead to breastfeeding problems.

Vegetarian or Vegan Diet During Breastfeeding

Vegetarians can maintain their diet during breastfeeding. However, completely avoiding animal products during breastfeeding can be challenging. Here, you should thoroughly research which nutrients you should additionally supplement. For example, supplementing with Vitamin B12 is essential to enable healthy development in your child.

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Sustainable and Healthy Diapering with Judes

Proper nutrition is just one of many topics after birth. Another important aspect is choosing the right diapers - and this is where we at Judes come into play. We are particularly committed to making things as easy as possible for parents after birth. At the same time, we place a great emphasis on sustainability and skin health.

For this reason, we developed Judes - A cloth diaper as simple as a disposable diaper, yet so much better.

With Judes, you not only save yourself from constantly buying new diapers, but you also avoid annoying diaper waste and thus actively contribute to environmental protection. Unlike disposable diapers, our cloth diapers are completely chemical-free, as the inner diaper is made of 100% organic cotton. Soft, absorbent, and above all skin-friendly. The moisture protection is provided by the outer diaper made of recycled PUL (a fabric with a thin layer of polyurethane). With our washcloths, we additionally offer you a sustainable and skin-friendly alternative to wet wipes. After use, both the washcloths and the cloth diapers are washed and subsequently reused. Our products are so durable that they can be passed on to up to four more children.