Congratulations! Now you have a whole new world to get used to and your body needs to recover and repair and if you are breast feeding you need to nourish yourself and your baby.
Whether to breast-feed or not is a very personal issue, it has a lot of benefits but some women either don’t want to or just can’t. Either way, you should do what is best for you and don’t get upset if things don’t work out the way you had anticipated. Formula Milk is so advanced these days that a baby’s full nutritional needs are met. Plus, other people can do the feeds for you and give you a rest!
It is important to eat and take fluids regularly. Listen to what your body is telling you, eat and drink when hungry and thirsty. Drinking extra fluid will not help you produce more milk but it is a good idea to top up regularly so when feeding, have a glass of water.
If breast-feeding you should up your calorie intake by 500kCals per day (see guide chart below), this should be comprised of good protein, cereals and grains and unsaturated fats. It is also important to get plenty of dairy foods, as you will need extra Calcium and Vitamin D. As always ensure you are getting at least 5 servings of fruit and veg per day, your requirement for Vitamin C in particular will have increased. If you are not breast-feeding you still need to eat well to help you recover from pregnancy.
Have 3 regular meals and plenty of little snacks when and if you need them e.g. a handful of mixed fruit and nuts, yoghurt, some cheese and crackers, a smoothie etc.
New babies need feeding every few hours, day and night. You will feel very tired from broken sleep, so it is important to rest, or sleep if you can, during the day. The housework will keep until later.
Exercise. All vigorous exercise should be put off until you’ve had your first 6-week post natal check, but there is nothing to stop both of you wrapping up and taking a stroll…show your new baby his or her surroundings…and of course….show him or her off!
Alcohol. When pregnant, you probably had little or no alcohol. Some women find they no longer care for it and others want to celebrate with a tipple. For those of you breast-feeding, it is advisable not to drink while nursing as the alcohol can be passed on to your baby. If you are not nursing a moderate amount (1-2 units 3/4 times a week) of alcohol is fine, although you will probably find it more of a hindrance than a help!
| Baby |
Mum |
| Exact nutrition~ best possible start |
Cheaper and more sterile, no preparing bottles. |
| Less Chance of asthma, eczema |
Strengthens bond between mother and baby |
| Better mouth formation (straighter teeth) |
The uterus will be faster returning to its normal size |
| Less chance of flu’s/cold’s/infections |
Weight loss |
| Less chance of obesity and high blood pressure |
Reduces the risk of Breast cancer, Ovarian cancer, Bone thinning (osteoporosis) in later life and will strengthen bones. |
| Less stomach upsets |
|
| Better mental development |
|
|
| 1 apple |
60 |
| 1 potato100 g boiled |
100 |
| Chipper chips |
600 (!) |
| Milk (in tea) |
25 |
| Yoghurt |
135 |
| Ave B’fast Cereal |
150-180 |
| 1 Croissant |
200 |
| I slice WH Bread |
100 |
| I boiled egg |
90 |
| Salmon 150g |
300 |
| Lamb Chop |
250 |
| Rice pudding |
130 |
| Beer 500ml |
200 |
| Wine 1glass |
120 |
|
Emma Buckley B.Sc
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