by The journey of pregnancy does not end with the birth of a child; it begins a new life full of its own unique challenges and experiences. The following are all key aspects of postpartum recovery, breastfeeding, and adaptation to the physical and emotional demands of motherhood.
Among all things postpartum, myths and misconceptions about nutrition are likely to influence your judgment. If you are new to motherhood, you may be more vulnerable. However, it is vital to do your research and then make informed decisions.
This National Nutrition Week, we try to debunk some of the most common postpartum nutrition myths and share tips to ensure a balanced diet.
Also read: Menstrual Health After Childbirth: Expert Insights And Tips For Managing Postpartum Periods
Myth 1: Nursing Mothers Must Avoid Certain Spices and Foods
According to Divya Gopal, Consultant – Dietitian and Nutritionist, Maternity Hospitals, Banashankari, Bengalurumany believe that new mothers should avoid foods with strong flavors, such as garlic, onions, and spicy dishes, as it is thought to alter the taste of breast milk and cause digestive distress in infants.
Although the dietitian agrees that breast milk can contain flavors from the mother’s diet, she says that most newborns do well with these flavors anyway. In fact, a 2023 study was published in the journal Bioinformation it was found that the women who ate the garlic preparation had a significant improvement in breastfeeding scores after a period of time.
She says other spices can be kept on the lower end, as introducing children to different flavors early on will help them be more open to foods later. However, it is essential that mothers adhere to strict dietary restrictions only if a particular meal consistently causes discomfort to the infant.
Myth 2: Taking Geese And Sweets Speeds Up Recovery
In some cultures, ghee and sweets are recommended for new moms. However, our experts share that these may not be the healthiest during the postpartum period.
She notes that these foods are high in calories, and overindulgence can lead to unintended weight gain as well as other health problems.
Alternatively, you can get the nutrients needed for recovery without the added dangers by focusing on a balanced diet rich in lean proteins, whole grains, fruits and vegetables, she says.
Myth 3: Breastfeeding Requires Eating for Both
“Although nursing increases the need for calories, a mother does not necessarily eat twice as many calories,” says Gopal.
She explains, “Breastfeeding mothers often need an extra 300-500 calories a day, not twice as much food. Overeating can lead to unnecessary weight gain. Focusing on nutrient-dense foods that give mom and baby the energy and nutrition they need is key.”
Also read: Navigating Postpartum: An Expert Helps Understand Your Body’s Journey After Childbirth
Understanding the Risk of Believing Postpartum Nutrition Myths
As a new mother, you are likely to receive a flood of suggestions and advice. However, it is important to give yourself accurate information and not follow recommendations based on old wives tales.
Dietitian Gopal says, “Believing in postpartum nutrition myths can have a significant impact on a mother’s health and recovery after childbirth. For example, myths that discourage eating or eating certain foods can lead to nutritional deficiencies. supports restrictive diets, which can slow down the healing process and weaken the immune system.”
She also says that misinformation about what to eat or avoid can lead to inadequate calorie intake, which can lead to fatigue and hinder a mother’s ability to care for herself and her baby.
In addition, these myths can interfere with milk production, which can complicate breastfeeding.
Therefore, one should always rely on evidence-based guidance, which will help ensure the well-being of both mother and child.
Tips For Maintaining A Balanced Diet During Postpartum Recovery
A balanced diet includes a variety of nutrient-rich foods. For new mothers, it helps promote healing, improves energy levels, and supports breastfeeding. Here’s how women can plan their meals better during the postpartum period.
- Incorporate a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Ensure key nutrients like iron, calcium, vitamin D, and omega-3 fatty acids
- Hydration is equally important, as it helps with milk production and overall recovery.
- Eat frequent small meals and snacks, which can help maintain energy levels.
- Limit processed foods, excess sugars, and caffeine
For more information, it is always advisable to consult your own health care provider or nutritionist. They can ensure that the diet meets the specific needs of the mother during the postpartum period.
