There’s a lot going on after you have a baby, and sometimes eating well gets put on the back burner, but it is important to nourish yourself after baby is born. Your body has gone through a lot, and needs good food to replenish everything that growing a baby took from you. Additionally, if you are breastfeeding, you will need extra calories and fluids to support breast milk production.
Try and eat regular meals, and fill the gaps with snacks as needed. It can help to have a small stash of snacks and a water bottle where you tend to feed your baby, as no matter whether you breast or bottle feed, you will likely get nap-trapped there occasionally!
If you are breastfeeding, you will need an extra 500 calories per day for each baby that you are feeding (equivalent to an extra meal!), plus an extra litre of water. In general, eat when you are hungry and drink when you are thirsty. Your body should tell you what you need.
Try to eat a balanced diet of protein, carbohydrates, and fats. Some babies are sensitive to changes in your milk, and may not appreciate some of the foods you eat, but in general there is no reason to avoid spicy food or specific foods unless you notice your baby gets an upset tummy when you eat certain things.
Make sure you continue to take iodine tablets (sometimes labelled as potassium iodate) if you are breastfeeding, as Aotearoa soils are very deficient in iodine, and it is difficult to get enough in your diet. Iodine is important for baby’s growth and development, including brain development.