by Stephanie Margolis, R.D.
Within the first several weeks postpartum, you need not think about anything other than the care for yourself and your family. Focus on wholesome foods (foods closest to their natural state and high in fiber) and try to drink some water when you are sitting down.
Our Registered Dietitian (who also nursed her three babies) has written a New Mom & Breastfeeding nutrition guide for you. Let me be extremely cautious when I say this is a general guide. Your body is smart, it bears children, and it knows what it needs. Stephanie breaks it down - everything from your protein needs to hydration, plus safe weight loss while breastfeeding.
I also interviewed my aunt who happens to oversee the Lactation Specialists at a large hospital. In addition to the nutrition guide above, she recommends these Lactation Cookies.
No Bake Lactation Cookies
2 CUPS OLD FASHION OATS
½ CUP GROUND FLAXSEED
3 TBSP BREWERS YEAST
1 CUP ALMOND BUTTER
½ CUP AGAVE NECTAR
1 TSP VANILLA
Mix all ingredients. Roll into 20 - 1” balls and refrigerate. Makes 5 servings.
If you are breastfeeding, make sure you cover all of your needs with your lactation specialist. If you want to do some of your own research, I contacted a leading lactation nurse for her recommendations. She recommended the following websites: www.4women.gov/breastfeeding or www.usbreastfeeding.org or the lalecheleague.org.
Please note, research indicates that exercise does not usually hinder a good milk supply. Limited milk supply can be due to dehydration, latch, positioning or the need to pump. Again, it's important you express your concerns with your lactation specialist.