Laura Matthews Nutrition Tips for New Mums

Here are a host of Registered Nutritionist Laura Matthews top tips to looking after yourself in the early weeks and months with a newborn baby with regards to diet, health and wellbeing…

Hydration
Did you know our water requirements each day are around 2 litres (European Food Safety Authority)? Keeping well hydrated and drinking plenty is important for the whole population, but even more so for new Mums whether breastfeeding or not. It can be easy to put yourself further down the priority list but to function better it’s important to stay well hydrated. Breastfeeding Mums should be having an extra 700ml water each day in addition to the standard guidelines mentioned above. This equates to an extra 3-4 glasses. Water and milk are great drink choices. Food also contributes towards your daily water intake, but especially those foods with a high water content such as soup, stews and fruits and vegetables e.g. melon, cucumber.

What about caffeine and alcohol?
For breastfeeding women the evidence shows that caffeine consumption should be limited to a maximum of 200mg per day (the same applies during pregnancy). This is the equivalent of 2 mugs of instant coffee. Don’t forget there is caffeine also in tea, cola and chocolate, so be mindful of your intake. Decaf tea and coffee are great alternatives.

With regards to alcohol it can be transferred through the breast milk which may cause issues with sleeping and feeding for your baby. If choosing to drink whilst breastfeeding the advice from the Royal College of Obstetricians and Gynaecologists is to drink no more than 1-2 units, no more than once or twice a week.

Supplements
A daily supplement of 10mcg vitamin D is recommended for everyone, not just new Mums. Vitamin D is found in egg yolks, oily fish and fortified cereals, but it’s not possible to get enough from food alone and typically during the summer most people should be able to get all the vitamin D they need from sunlight.

However, public health advice changed in 2020 as we were spending so much time indoors during the lockdown it was advised to take a vitamin D supplement during the summer months. Otherwise you should be able to get all the vitamins and minerals you need from a varied and balanced diet embracing all the food groups.

Important nutrients during breastfeeding

Iodine
The iodine requirement according to the World Health Organisation is 250 micrograms per day. Iodine is especially important for breastfeeding women so as their breast milk has adequate iodine to support in baby’s brain development. The requirement for pregnant & non-pregnant women is lower at 140 micrograms per day. Vegetarians or vegans may be at greater risk of iodine deficiency as food sources of iodine include fish and milk products such as cow’s milk, eggs and cheese.

Calcium
Calcium is important for maintaining bone density and adult women require 700mg of calcium per day. However when breastfeeding an additional 550mg per day is required. 30g Cheddar cheese, 200ml cow’s milk & 1 medium orange equates to approximately 550mg of calcium.

Protein
Protein is important for the body to grow and repair itself. Adult women (aged 19-50 years) typically require 45g protein per day. However from birth & for the first 4 months of breastfeeding this increases by an additional 11g per day. Currently the average daily protein intake in women in the UK is 65g (according to the National diet and nutrition survey 2014), so protein isn’t currently a nutrient of concern. Try to consume a variety of protein foods, e.g. beans, lentils, nuts, eggs.  Aim to focus on a varied, balanced diet rather than opting for nutrients in supplement form. If you have any concerns regarding a deficiency then consult. your GP.

A balanced and varied diet
For all new Mums the fourth trimester and beyond is an important time to fuel your body so that you can look after yourself and your little one. However, finding the time to eat well is challenging at this stage in life so take up any offers of food parcels or a home cooked meal from family and friends where you can!

Ideally each main meal will be based around the 4 main food groups, as follows:

Fruit and vegetables, tinned, frozen, fresh and dried all count.

Starchy carbohydrates, e.g. pasta, rice, bread, couscous. Choose whole grain options where you can due to its higher fibre content, such as brown rice and wholemeal bread.

Dairy, e.g. cheese, milk, yoghurt.

Protein, e.g. eggs, fish, tofu, beans, lentils, nuts, seeds, meat.

The above isn’t always possible at every meal, so consider other ways to get extra nutrients into your diet by including some of the following foods:

• Stir in nut butter into porridge or through fruit and yoghurt
• Flake up tinned fish through a salad or eat on toast for extra nutrients.
• Add egg to rice or salads
• Add dips such as houmous or guacamole to a meal (or as a snack with breadsticks!) to increase the nutrient content
• Try a handful of nuts (unsalted) for a quick snack
• Try a smoothie made from plain yoghurt/milk & fruit such as banana or strawberries. Or use frozen berries if you don’t have much fresh food in the house.

If you haven’t batch cooked and stashed extra meals during pregnancy then pull in help from family, friends, anyone who offers a helping hand. If you want to buy a new Mum a present I always think a food meal box is the best gift to new parents who are seriously short on time.