|
Celebrity moms seem to effortlessly bounce back to pre-baby weight immediately after giving birth. Here in the real world, however, real women know that battling the baby bulge is not so easy.
In fact, weight loss shouldn’t be the focus for new moms, especially if they plan on breastfeeding. Now is not the time to go on a crash diet or reach for diet pills. For women who plan on breastfeeding, eating habits should mirror a healthy pregnancy diet. Even after giving birth, breastfeeding moms are eating for two.
“During pregnancy and lactation, use real, wholesome food. When you consider the growth of that tiny baby, a mother has to be as pure as she possibly can,” said renowned pediatrician Dr. William Sears. “Mothers need more nutrition to grow a baby and to make milk. They don’t need to make any drastic changes.”
Dr. Sears, the father of eight children, is the author of more than 30 books on children’s health and development, including one that’s forthcoming -- “The Healthiest Kid in the Neighborhood: Dr. Sears’s Nine Ways to Get Your Family on the Right Nutritional Track.” He coauthored the book with his wife, a registered nurse, and two of his sons, who are also pediatricians.
Dr. Sears offers these five nutritional tips when eating for two.
1. When it Comes to Consuming Calories, Stay the Course
Whether pregnant or nursing, a mother’s dietary requirements are about the same. Producing milk, much like growing a baby, requires extra energy. Mothers who breastfeed should continue consuming the extra 300 to 500 calories recommended by obstetricians during pregnancy. And drinking plenty of water continues to be important to support healthy milk production.
Many women opt to eat several small meals over the course of the day when pregnant because the uterus presses against the stomach, making it difficult to consume larger meals. Dr. Sears recommends mothers continue this “grazing” approach during the breastfeeding period to supply a regular caloric intake to the body which must continually produce milk.
2. Read Food and Beverage Labels
It’s important to make those extra calories count. Avoid empty-calorie foods and beverages such as soft drinks, candy and other sweetened foods, which have little or no nutritional value.
Dr. Sears also advises mothers to avoid three items on food labels: high fructose corn syrup, hydrogenated oils and food dyes, like Red Dye No. 40. “If mothers avoid these three simple things, they’ve eliminated 90 percent of the junk food in their diet,” said Dr. Sears.
Artificial sweeteners, too, should be avoided as they have not been proven to be safe for infants. As for caffeine and alcohol, moderation is the key.
“A glass of wine consumed slowly with a meal is very unlikely to harm a baby during lactation or pregnancy. Having said that, nature makes very few mistakes. A mother may lose her taste for caffeine and alcohol when pregnant. When in doubt, leave it out,” said Sears.
3. Concentrate on Brain Foods
Dr. Sears lists four favorite brain foods to provide key nutrients to mothers and their babies, whose brains are in a period of rapid growth and development: blueberries, spinach, nuts, and foods naturally containing or fortified with omega-3 fatty acid Docosahexaenoic Acid (DHA). Blueberries are rich with powerful antioxidants for disease protection and memory enhancement. Spinach contains anticancer properties and may reduce the effects of age-related declines in brain function. The healthy fats in nuts promote optimal brain function. DHA is critical for optimal brain development and function in infants, and ongoing brain function in adults.
Experts recommend about 300 mg of DHA a day for pregnant and nursing women. Unfortunately, the typical American diet has one of the lowest levels of DHA consumption in the world – fewer than 100 mgs per day.
“Fatty fish are the primary dietary source of DHA but during pregnancy mothers can lose their taste for fish. This is why a DHA supplement is not just advisable but necessary. Mothers need to have it,” said Dr. Sears. Fortunately, there is a non-fish, vegetarian alternative - DHA from algae, also known as Martek DHA. Today dietary supplements and foods fortified with DHA from algae are becoming increasingly available.
Vegetarian Martek DHA is found in Gold Circle Farm Eggs, in Neuromins DHA supplements and in several products for pregnant and nursing women, including Expecta LIPIL supplements, Citrical plus DHA prenatal vitamins, Optinate prenatal vitamins, and in Oh Mama! Bars, nutrition bars for pregnant women.
4. Concerning Supplements or Medication, Consult Your Doctor
Nursing mothers should continue taking prenatal vitamins as recommended by their obstetricians, as they are a good source of calcium, folic acid and other vital nutrients. Before taking additional supplements or any kind of medication, it’s always wise to check with a doctor first.
5. Don’t Smoke
Nursing mothers who smoke can pass the nicotine in their bodies directly to their babies through breast milk. What’s more, Dr. Sears advises nursing mothers that it’s not enough for a mother to distance herself from her baby while smoking. Smoke can still be found on a mother’s hair and clothing. The incidence(s) of Sudden Infant Death Syndrome (SIDS) doubles if the mother smokes, and goes up as much as five times if both the mother and father smoke around the baby.
Smoking during pregnancy and lactation also diminishes prolactin, a hormone that triggers milk production. It is also widely believed that prolactin is the basis for mother’s intuition.
For more information on your developing baby, visit www.askdrsears.com. For more information on DHA, visit www.DHAdepot.com. - ARA |
|
|
|
