Nutritional Support for Labor, Delivery, and Postpartum Recovery
We are officially on baby watch for baby #3! With each postpartum experience, I’ve learned a little bit more, but given the courses I’ve taken for my holistic nutrition certification, I feel especially well-equipped this time around.
Now more than ever it will be important to get a well-rounded dose of all three macronutrients (protein, fat, and carbs), as well as certain micronutrients (vitamins & minerals). If everything goes as planned, this will be an unmedicated, vaginal delivery and I plan to breastfeed after. However, no matter how my baby is born, the nutrients I choose to put in my body will significantly impact my recovery as well as my milk supply (which in turn nourishes my baby). This is definitely not the time to restrict calories or food groups (unless there’s some necessary & legitimate reason to do so)!
Focus #1: Equal Distribution of Macronutrients
Under normal circumstances, I follow more of a high-fat, moderate-protein, lower-carb diet (it’s by no means Keto, but resembles it). While my focus has still been fat & protein during pregnancy, it will be important for me to increase my carb intake right after delivery and during postpartum since I plan on breastfeeding.
Here’s why I’ll be aiming to include a fairly equal balance of all three macros:
Protein is the #1 nutrient needed to repair muscle, whether from an intense training session, surgery, or delivering a baby. Our muscles are made of protein, so when they become damaged consuming protein will help them recover and rebuild as quickly as possible. I’ll be aiming for about 1.5 grams of protein per kilogram of my “goal” weight per day (when I say goal, I’m using the term loosely. I don’t expect to return to my pre-pregnancy weight immediately after giving birth, but I do have a rough idea of what a comfortable weight is for me).
Animal protein will give you the most bang for your buck, as well as supply key micronutrients such as B vitamins, vitamins A, E & K, iron, zinc, calcium, selenium, and copper.
Fat will also be important to help balance my blood sugar, support my insulin response, provide long-term energy, and help fat-soluble vitamins be absorbed by both me and the baby. Fat is also a major component of breast milk, so I must consume enough to support my milk supply. Because fat helps regulate blood sugar and provides long-term energy, I want to make sure I am consuming this with carbs, that way I avoid being hangry and I’ll feel more satiated during those late-night check-ups in the hospital and those overnight feedings.
Healthy fats include avocado, nuts & seeds, olives, full-fat dairy, coconut, and fatty fish like salmon & sardines. These will also provide vitamins A, B, E, copper, selenium, and iodine.
Carbs will play a bigger role in my diet immediately after delivery and for the duration of our breastfeeding journey. This is partly because delivery will use up an immense amount of energy and partly because we need carbs to make breastmilk. I’ll be looking for good sources of complex carbs that won’t leave me shaking and hangry, and will get me about 200 grams per day (which is significantly more than I’m used to!).
Whole grains (preferably gluten-free), fruit, and starchy vegetables will be my go-to. These will also provide vitamins B, C & E.
Focus #2: Lots & lots (& lots) of veggies
First of all, there’s no downside to eating more vegetables, they are full of vitamins, minerals, and antioxidants. Second, fiber is really important postpartum and vegetables are an excellent source. Fiber helps digestion, supports the healthy bacteria in your gut, and keeps you fuller longer. My GI system has taken a hit this pregnancy, so I’m pretty motivated to get things back to normal!
Some of my favorite ways of incorporating more veggies are into morning egg scrambles, smoothies, salads, and roasted as sides to our favorite dishes. As I enter into this postpartum phase, I’ll do my best to prep whatever veggies I can at the beginning of the week (or whatever day I can!) to make eating them a little bit easier. This may be just washing and drying some of them ahead of time, or if time allows I’ll cook some so they can just be reheated when it’s time to eat.
No matter what we’re having for dinner, I try to include some kind of vegetable with it. It may be pizza with roasted broccoli on the side, or roasted green beans and homemade fries with burgers; in this case, the veggies will probably just be washed and ready to go. For things like breakfast scrambles, ideally, I’ll cook the veggies ahead of time (sautéing mushrooms or zucchini), so all I have to do is cook some scrambled eggs and reheat the veggies.
Focus #3: Increase water intake
During delivery, there will be a lot of fluid loss, so hydrating before, during, and after will be essential. While I’m in the hospital I’ll plan to use LMNT, and once I’m home it will be a combination of LMNT and a homemade version.
Water intake will also be essential in keeping my milk supply up. I’ll be aiming for about 130 ounces a day, which will include water, herbal teas, and water-dense foods.
Focus #4: Supplementation
I’m a big believer in food first when it comes to getting nutrients, but I also believe supplementation can be helpful and necessary sometimes. In this case, I’ll be making sure to take the following:
Probiotic: a mother’s microbiome can change during pregnancy & postpartum, so to get and keep everything in balance I’ll be taking a daily probiotic.
Prenatal vitamin: just because the baby is here doesn’t mean I should stop my prenatal. This will give me an extra boost of nutrients while I’m breastfeeding.
DHA: fish is a great source of DHA, but let’s be honest, I don’t eat it every day. A DHA supplement helps to make sure I’m getting adequate amounts for both me and the baby, which is critical for his rapidly growing brain.
Vitamin D: Between most of us being deficient in this vitamin anyway, and newborns/infants/kids generally needing supplementation, I plan on increasing my own dosage which will then be passed along to the baby through my breastmilk. Dosage will depend on what’s already in my prenatal, but the recommendations are generally in the range of 600-6,400 IU/day.
Collagen: I may not use this daily, but I’ll incorporate collagen a few days a week, probably into tea or a smoothie.
Final Thoughts
This is my last pregnancy, so while I’m trying to enjoy every last moment of it (even the really hard parts!), I am looking forward to getting back to “normal.” I’m excited to have my regular appetite/food preferences back, be able to eat full meals, and no longer be nauseated most days! I know that eating well, hydrating, and incorporating intentional movement (when the time comes) will all be instrumental in meeting that goal!