Nutritional Tips following Pregnancy for Women

1. Postpartum weight loss varies among women. Factors that influence weight and fat loss include
a. How much weight you gained
b. Your activity level
c. Your motivation
d. If you are going to breastfeed your baby Most women will lose 10-15 lbs immediately following birth and an additional 1-2 lbs per month for the first 2 months. It's best not to try to lose weight at this time, just eat a healthy diet. Additionally, if you are breastfeeding, you will burn approximately 500 calories extra per day just creating the breast milk.

2. After the first 2 months, it's safe to lose a pound per week. To do so, add exercise to your routine. Always speak to your doctor first, but adding exercise at 6 weeks following a vaginal birth and 8 weeks following a Cesarean birth is normally considered safe. The American College of Sports Medicine recommends 30 minutes of moderate cardio exercise 5 days a week or 20 minutes of vigorous cardio exercise 3 days a week plus weight training exercises twice a week.

3. A daily multivitamin is generally recommended following pregnancy to help replenish and fill in any gaps in your diet. Continuing on the women's prenatal vitamin is considered safe for the first 1-2 months, however, switching to a multivitamin after this period is recommended because your requirements for nutrients such as iron decrease after pregnancy.

4. For a lactating woman, it's recommended that she consume an additional 330 calories for the first 6 months and an additional 400 calories the second 6 months in order to intake enough energy to make breast milk.

5. Nutrients that are important for post partum women include getting adequate calories, protein, iron, calcium, Vitamin D, and omega 3 fatty acids. These are especially important if you are breastfeeding. Recommendations are below:

Protein: At least 71 g/day or 1.1 g/kg- Sources: lean meats, low-fat dairy, fish and seafood, beans, soy/tofu, eggs
Iron: 9 mg/day- Sources: meat, fish, poultry, green leafy vegetables, fortified cereals, dried fruits, beans, nuts
Calcium: 1000 mg/day - Sources: Dairy, green leafy vegetables, fortified cereals, fortified orange juice, dried beans, nuts, seeds, fortified soy milk Vitamin D: 200 IU/day - Sources: Dairy, fatty fish, fortified cereals, egg yolks Omega 3 Fatty Acids: 300 mg of DHA (docosahexanoic acid) - Sources: fish such as salmon, halibut, tuna, mackerel; if you don't like fish, supplements such as Expecta Lipil will provide you with 200 mg DHA per pill.

6. Eat small, frequent meals to help increase your metabolism throughout the day. Aim for 3 meals and 3 snacks throughout the day.

7. Stay well hydrated! Aim for at least 8-10 cups of fluid per day. However, if you are trying to lose weight, stick with low calorie drinks! Try water with a slice of orange or lemon or calorie free sweeteners, 100% fruit juice, tea, and low-fat dairy. Avoid alcohol as this transmits into your breast milk and provides a lot of empty calories.

8. Increase your fiber intake to at least 25 g/day. Increase your intake of whole grain breads, cereals, brown rice, beans, and fruits and vegetables.

9. Get enough sleep! That may sound impossible, but it's very important for a new mom to sleep when her baby sleeps. Researchers believe that inadequate sleep affects leptin and ghrelin, hormones that regulate appetite. Also, not getting enough sleep has been linked to increased rates of overweight, hypertension and type 2 diabetes.

10. Don't deprive yourself!! You should be eating at least 1800 calories post-partum. Going on a restrictive diet will not only decrease your metabolism, but will also result in decreased milk supply if you plan on breastfeeding. Enjoy a wide variety of foods in your diet as this type of eating is easier to follow and you will be a much happier mom!