Nutritionist advice for new mums and what to eat
Congratulations on becoming a mum! Nutrition is so important for you as a new mum plus if you are breastfeeding
Pregnancy and breastfeeding are nutritionally demanding stages in life, requiring a balanced intake of essential nutrients to support both mother and baby’s health.
During pregnancy, your calorie needs increase to support both your own body and your baby’s growth.
This increase varies throughout the trimesters. First trimester requires little to no increase as baby is still small and does not take too much extra energy.
Even though macronutrients do not increase in the first trimester micro-nutrients are essential for this early stage and a preconception multivitamin is recommended.
During the second trimester calorie need increases to anywhere between 300-500 extra calories per day. As baby grows, your energy requirement is feeding both of you.
These extra calories should come from nutritionally dense healthy snacks as we have suggested in the Zing Wellbeing meal planner.
During the third trimester, extra calories may stretch even further as this stage requires the most energy as baby grows rapidly and you both prepare for birth.
Foods like berries, yoghurt, nuts and seed, smoothies, protein and loads of healthy fats are essential and at Zing Wellbeing we also have pregnancy and new mum meal plans to use too.
Once bub is born if mum choses to breastfeed the production of milk will require increased calories as this is a very energy-intense process.
Even without breastfeeding, Mum is still recovering from growing and birthing a baby so need nutritionally rich meals to assist her full recovery in what we call the 4 th trimester is vital. In addition to calories, breastfeeding mothers need higher levels of certain nutrients, such as protein, calcium, iodine, and vitamins A, D, and B12, to ensure both their own health and that of their baby.
Often a breastfeeding multivitamin, along with a whole food diet can greatly assist during this time.
There are also foods and herbs that you can use to support milk production including flaxseed or linseeds and the meal of this as well as LSA which is a blend of linseed sunflower and almond meal.
This type of meal is very hugh in omegas and supports the production of fatty milk.
You can also used herbs that we consider galagtagouges like fenugreek, fennel and goats rue.
Foods and Drinks to Avoid or Limit
1. Alcohol
o Small amounts can pass into breast milk. It's best to avoid or wait 2-3 hours after drinking a single serving before nursing.
2. Caffeine
o Found in coffee, tea, chocolate, and energy drinks, high caffeine intake can make babies irritable or interfere with their sleep. Limit to 300 mg/day (about 2-3 cups of coffee).
3. High-Mercury Fish
o Avoid fish like shark, swordfish, king mackerel, and tilefish, as mercury can harm a baby’s developing nervous system. Opt for low-mercury fish like salmon, sardines, and trout.
4. Certain Herbal Teas and Supplements
o Some herbs, like ginseng, sage, and peppermint, may affect milk supply or cause reactions. Always check with a healthcare provider before using herbal products.
5. Highly Processed Foods
o These can be high in additives, artificial sweeteners, and unhealthy fats that might affect milk quality. Choose whole, nutrient-dense foods instead.
The 4th trimester important for healing your body, being kind and understanding your body has been through a lot
Rich in protein
Protein is especially important during pregnancy and breastfeeding to support maternal health and infant growth. Zing provides options for protein sources such as eggs, beef, chicken, quinoa, salmon, black beans, chickpeas and turkey.
Egg in particular are a great protein to have during this time as they are a high-quality protein source, providing essential amino acids that support tissue growth and development for both mother and baby.
Eggs also provide choline for baby’s brain and nervous system.
High in healthy fats
Healthy fats support baby’s brain and eye development, aid in absorbing fat-soluble nutrients, supports mum’s energy and health and help prevent pre-term labour.
With sources such as fatty fish like salmon, nuts and seeds, avocados, olive oil and eggs.
Whole foods
In the form of fresh fruit and vegetables are essential for mum’s gut health and digestive health, helping to prevent constipation and helping to create a good microbiome for baby to come.
Weight loss – difficult time to attempt to lose weight with any harsh diets or calorie restriction.
Instead remember that any weight you have gained took 9 months to put it on and it will take time to lose it as well.
You will not be able to shed excess weight until your body no longer needs it and your hormones stabilise.
Eating whole, real, nutritionally dense foods will assist, ensuring you are getting as much sleep as possible and staying really well hydrated is key.
Aim for a gradual weight loss of 0.5 to 1 kg (1 to 2 pounds) per week. Rapid weight loss can deplete energy and affect milk supply if breastfeeding.
Breastfeeding and Weight Loss
Breastfeeding burns extra calories (approximately 300–500 calories per day) and can help with gradual weight loss.
We have some awesome zing wellbeing meal plans and receipes to follow and if they need a protein boost we have organic vegan protein powder and a wellness smoothie and don’t forget to add exercise in safely and gradually to assist with metabolic and mental health.