NUTRITION FOR NEW MOMS

Nutrition during pregnancy and lactation are particularly important for both mother and baby. One of the greatest concerns of new moms is how to get rid of the weight gained during pregnancy.  Our registered dietitian offers some advice for losing baby weight healthfully.
Be realistic about weight loss. It may take up to a year to recover your pre-pregnancy weight, and the first several months post-partum is NOT the ideal time for drastic weight loss!


​For healthy, sustainable post-partum weight loss:

  • Aim for about one pound per week.
  • Don’t skip meals and avoid fad diets (e.g., Mono-diet, OMG, or Baby Food Diet).
  • Drink at least 6 to 8 glasses of water. Have no more than 2 to 3 cups of caffeinated drinks a day.
  • You need 1,000 milligrams of calcium daily. Three servings of low-fat or fat-free dairy throughout the day will meet your needs.
  • Consume at least 2 cups of fruits and 2½ cups of vegetables a day.
  • Include protein at each meal.
  • Plan two healthy snacks per day.

You need plenty of energy to take care of baby!  This is especially important if you are breast-feeding.

  • To ensure adequate milk supply, you’ll need to meet your energy needs and include essential nutrients.
  • Post-partum women calorie intake goal: 1,800 to 2,200 kcal per day, plus 300 to 400 extra while lactating.

Get back to exercising!

  • It’s recommended to wait until baby is six to eight weeks old before beginning regular exercise.
  • Walking (2 to 4 miles/day) is a perfect post-partum activity!