Nutrition

Nutrition for the new mum

Regardless of whether you are breastfeeding or not, it is very important to keep your nutrition as healthy as possible. Perhaps pregnancy has left you deficient in certain micronutrients, and all the obligations that come with taking care of the baby can be very exhausting. You would need a well-balanced diet to help you keep up with every day’s demands.

If you are breastfeeding, you would need a nutrition which satisfies not only your needs, but one that provides enough nutrients for high quality breast milk, to enable the growth and development of your baby. This is especially important in the first few months of your baby’s life, when they depend only on the nutrition received through breastfeeding.

Again it is important to stick to a nutrition which is rich in fresh fruits and vegetables, to obtain necessary vitamins and minerals, as well as fiber for good digestion.

As source of carbohydrates you may consider: bread, potatoes, rice, pasta and cereals. Opt for wholegrain versions whenever you can and leave the skin on your potatoes when you bake them, to increase the amount of fiber you intake. You will find proteins in: meat, eggs, fish and dairy products. Beans, peas and lentils are a good substitution for meat. In order to better manage your weight, it is recommendable to mostly stick to unsaturated fat, like vegetable oil.

You might notice that your baby reacts to certain food you eat during breastfeeding, and that you might need to do adjustments to your menu. Again try to stick to a various nutrition plan as much as possible, to ingest enough of what is needed.

Remember to drink plenty of water to keep you hydrated. Some women tend to feel thirsty when breastfeeding.

Including in your diet some oily fish, which are rich in omega 3 fatty acids (salmon, trout, sardines, mackerel) is important after pregnancy as well, especially if you are a breastfeeding mum. 1,7It has been proven that maternal daily intake of 200mg DHA contributes to the normal brain and eye development of the breastfed infants.

If you have doubts about the origin and possible pollutants to the fish available or you find it more convenient taking a supplement, you can easily rely on Premama Duo, for it contains the exact amount of DHA needed.

If however you are uncertain about your nutrition choices, you might consider visiting your doctor or a nutritionist for advice.


What to avoid?

You should avoid processed and sugary food, for it is high in calories, but poor in nutrients. It will only keep you away from getting your body figure back.

Although you might feel that you need more caffeine to fight tiredness, it is advisable to keep your caffeine intake low, for it may make your baby restless and additionally interfere with your own sleeping patterns. Be aware that besides coffee, tea, chocolate and certain soft drinks also contain caffeine, and be careful with their consumption as well.

Alcohol and smoking should be avoided during breastfeeding, because they can affect your baby as well.

Finally, despite all the efforts to do your best, it is difficult to always be on the task and be sure that you are getting enough from your nutrition. Therefore, Premama Duo is formulated to both help women after pregnancy, especially breastfeeding mums, with essential nutrients for their own health and the health and development of their babies.