Mothers of New Babies and Toddlers

Nutrition

Proper Nutrition

Proper nutrition is important if you are a breastfeeding (and active) mother. The foods you eat serve three purposes:

To restore your body after pregnancy and childbirth;
To provide you with enough energy to breastfeed and take care of your new baby; and
To provide you with extra energy to support your physical activities.

Follow these four steps to begin a healthy eating program:

Step 1 - Use Eating Well with Canada's Food Guide to guide yourself to a healthy balanced diet.

Include a variety of choices from all food groups each day, since each food group provides essential nutrients. You need this variety to recover after childbirth, for breastfeeding, and for physical activities, exercise, and sport.

Step 2 - Review Your Eating Habits

The first question you should ask yourself is: "How big are my portion sizes?" Recent research has found that the sense of satisfaction from eating is the same no matter what the size of the plate, bowl, cup, or the amount of food or drink actually consumed. So using smaller dishes is an easy way to reduce portion sizes while still feeling that you have eaten enough.

Good sizes for your dishes (to support healthy eating)
Dinner plate	23 cm - 9 inches or less around
Soup, cereal bowl	250 mL - 1 cup volume
Drinking glass	175 mL - 2/3 cup volume
Mug	250 mL - 1 cup volume
Dessert bowl	175 mL - 2/3 cup volume
Wine glass	125 mL - ½ cup volume

Step 3 - Rate Your Plate

Now you can ask yourself the second most important nutrition question: "What am I eating?" Rate your plate to see what your nutrition habits are now. This can help you see what you are doing right and where you need to make changes.

Read each statement carefully and then…

Give yourself 2 points if the statement describes what you do every day.

Give yourself 1 point if the statement describes what you do sometimes.

Give yourself 0 points if the statement never applies to you.

I eat a variety of foods at each meal.
I drink at least 8 cups of fluids (water, juice, milk, soup, etc) during the day.
When I choose fruit and vegetables, I look for the most colourful ones.
I eat good sources of fibre such as whole grain products, fruits, vegetables, and legumes (beans and peas).
I include low-fat sources of calcium such as milk, yogourt or fortified soy beverages in my meals and snacks.
I make sure that I have a source of protein at least twice a day (such as legumes (beans), soy protein, nuts or seeds, lean meat, fish, poultry, or eggs).
I make sure that I have a plant protein at least once a day (such as legumes, soy protein, or nuts and seeds).
I have vegetables or fruit with each meal and snack.
When I choose fats and oils, I choose highly unsaturated liquid oils (such as flax, canola, soy, olive, or safflower oil).
I make sure the food I eat is safe (cold foods remain cold and hot foods are served and eaten hot).
During the day, I never allow more than 4 or 5 hours to pass without eating.
I wait until I am hungry before I eat.
At mealtimes I stop eating as soon as I feel full.
I eat my meals and snacks in good company, away from the TV or computer.

Total your score and see how your eating habits rate.

Score	Results
0 - 12	You need to make some changes now. Keep reading.
13 - 19	Not bad, but you could be making better choices!
20 +	Wow! You have good eating habits.

Read on to see if there are any other changes you can make!

Step 4 – Making Healthy Eating part of your life

If the foods you eat during the first 6 weeks after childbirth (postpartum) lack energy and nutrients, you will have less energy for looking after your new baby AND less energy for taking time to yourself to enjoy light physical activity. So focus on foods that are rich in nutrients to promote your own health!

Did you know? You need about 500 kcal or more a day just for breastfeeding. One way to get this is to add small servings of nutrient-dense snacks throughout your day, especially after feedings. The daily energy intake of a breastfeeding mother should be between 2000 to 2400 calories, but do not think about counting calories. Instead, track your daily servings of food and fluids with the Healthy Habits Log for breastfeeding mothers in motion.

Six weeks or more AFTER your baby was born...

You are now an experienced breastfeeding mother. At this time, your life may consist of a regular daily routine and you are accustomed to this new lifestyle. Your questions may be:

Am I feeding my baby enough to promote normal growth?
Can I do a little more to promote my own weight loss? and
When will I regain the shape I had before I was pregnant?

Is my baby growing well?

Exclusive breastfeeding is the best way to feed your baby from birth to 6 months. The nutrient content of your milk will naturally change to fit and respond to your baby's growth.

As you may have noticed, your growing baby might want more feedings at around three months. This fits with a normal growth spurt that often happens between 3 and 6 months of age. As long as your baby is growing well, there is no need to worry. To learn more about how to track the growth of your child, visit the Canadian Paediatric Society’s website here.

For the first 4 to 6 months, formula or breast milk will be all your baby needs. After that, you can then start thinking about giving your baby some solid foods to add to your baby's diet. To learn more about feeding your baby in the first year, visit these websites:

Canadian Paediatric Society: Caring for Kids – Feeding your baby
KidsHealth: Feeding your 4- to 7-Month-Old
KidsHealth: Feeding your 8- to 12-Month-Old
Baby Center: Starting Solid

Babies need iron for healthy brain development. To learn about the iron needs of babies and children, click here.

Babies need vitamin D for stronger bones. To learn about the vitamin D needs of babies and children, click here.

Proper nutrition is still very important for you, six months after giving birth. The same tips for good nutrition that apply to mothers of newborns apply to you. Your level of physical activity may progress to a more moderate intensity (and perhaps longer duration too). This will create a greater need for energy in your daily eating plan. A lack of nutrients and calories (energy) in your daily diet will leave you feeling tired and may decrease your stamina.

Choose heart-healthy fats and oils:

Replace butter and shortening from most baking. Instead, use non-hydrogenated margarine or vegetable oils (use 175 mL or 2/3 cup of your favourite vegetable oil for each 250 mL/1 cup of solid fat called for in the recipe).
Use natural nut butters (peanut butter, almond butter, hazelnut butter, cashew nut butter) as spreads for toast instead of cream cheese.
Replace creamy salad dressings and mayonnaise that you buy in stores with salad dressings you make at home (in your blender) using olive, canola, soy, or flax oils!

Eat more vegetables and fruit:

Replace fruit-flavoured drinks with diluted fruit juices (½ water with ½ juice).
Replace fruits canned in syrup with fruits packed in their own juices, or eat a piece of fresh fruit.
Use frozen berries for quick and easy desserts.
Cut up vegetables on the weekend and keep them covered in the refrigerator for up to one week. They make great snacks and you can use them in a stir-fry!
Look for dark green and orange/red vegetables such as spinach, broccoli, carrots, red peppers and sweet potatoes, and choose bright orange fruits such as cantaloupe, mangoes, and citrus more often. They are all rich in antioxidants, which help to reduce your risk of heart disease and cancer.
If you really enjoy the crispiness of French fries (or onion rings), bake them in your oven instead of frying them.
Cook vegetables by steaming, stir-frying (in a non-stick wok or skillet), simmering or microwaving. Steaming retains most of the nutrients because the vegetables do not come into contact with the cooking liquids.

Choose 100% Whole Grains more often:

Look for 100% whole grain flours made from 100% whole grain wheat, 100% whole grain oats, 100% whole grain rye, or 100% whole grain rice. Choose 100% whole grains such as rolled oats, flaked rye or cracked wheat as the first ingredient in the ingredient list when you buy breads, crackers, muffins or other baked goods.
Instead of refined white flour, use 100% whole grain wheat flour for baking.
Add a few tablespoons of wheat bran, wheat germ, oat bran, or ground flax seed to your baked goods and casseroles to increase the fibre content. To get the benefit of flax seed, you need to grind it in a blender or coffee grinder. You can also buy it in this ground or milled form.
Replace white bread with 100% whole grain wheat bread.
Replace refined grain cereals with 100% whole grain/multigrain cereals.

Choose Animal Proteins that support your heart’s health:

Red meats (beef, pork, and lamb), poultry (chicken, turkey and duck), fish and shellfish (crab, lobster and shrimp) and eggs are all rich in protein, iron, zinc, vitamin B12, and saturated fat. Pick the leanest cuts of red meats with little or no marbling. Remove all visible fat from the meat before you cook it.
Remove ALL the skin and fat from poultry before cooking. Ground poultry is higher in total fat, saturated fat, and cholesterol than skinless poultry but is still lower than hamburger meat.
Choose omega-3 eggs more often than regular eggs. They are a source of omega-3 fatty acids that help protect you from heart disease.
Eat at least two servings per week of fatty fish such as salmon, albacore tuna, lake trout, Atlantic herring, sardines, and mackerel. These fatty fish are sources of the omega-3 fatty acids that help protect you from heart disease. Choose canned fish packed in water.
Use cooking methods that support heart health. This means you should bake, stir-fry (with good oils such as canola or soy oils), broil, braise, roast, poach, microwave or barbecue but avoid frying (deep or pan).
When browning ground meat, add a small amount of water to prevent it from sticking and then drain it using a wire screen (colander). It’s also a good idea to rinse it well under hot water before you add it to other ingredients.
When browning larger cuts of meat such as chops, steaks and stewing pieces - or when stir frying - brush or toss the meat in a very small amount of heart-healthy oil to coat (or add a small amount of oil to a marinade), and use a non-stick pan.
When roasting, place meat on a rack so that the fat can drip away.

Choose plant-based proteins more often:

Plant proteins include legumes (beans and peas), nut butters, tofu, and other soy products. These are all tasty alternatives to meat, poultry, fish, and seafood. They add variety and good fats to your diet. They can also be an excellent source of fibre.
Nut butters (such as peanut, almond, cashew, and hazelnut) are delicious healthy alternatives to butter and margarine.
Soy products are used as substitutes for meat. Many soy products (sold as slices, patties, lean round) are sold in the refrigerated section of your grocery store.
Legumes include a wide variety of beans, peas, and lentils. You can buy them dried, frozen, and canned. They are also rich sources of carbohydrate and fibre and contain almost no fat. Use canned legumes as a healthy fast food! Open the can, rinse the beans to get rid of some of the salt and add them to soups, salads, stir-fries and casseroles. They will increase the fibre in your diet and add flavour, too!
Reduce the ground meat in your spaghetti sauce by substituting half of it with a soy-based meat alternatives such as soy "lean ground beef" or soy "meatballs". This also adds variety to your diet.

Choose milk products and fortified soy products for strong bones, healthy teeth, and the best growth and development for your children:

Milk products are sources of calcium. Fluid milk and fortified soy beverages are two of the few food sources of vitamin D. Both calcium and vitamin D are needed for a healthy, strong body. If you are lactose intolerant or have an allergy to cow’s milk protein, you can use fortified soy beverages, soy yogourt, soy cheeses, and soy desserts. Make sure to choose soy products that have been fortified with calcium and with vitamins D, A, and B12.

Drink enough fluids

Fluids are an essential part of a healthy diet. Aim to drink at least 1½ litres (5 to 6 cups) of water, milk, juice, and soups every day. If you are physically active you will need to drink even more. Water is a great choice if you do not want to add extra calories, sugar, or salt to your diet.

Quick recipe tip: POWER Shake for Mothers in Motion!

For a quick snack or for a liquid breakfast, put these items in your blender and make a smoothie:

125 mL (½ cup) yogourt

60 to 125 mL (¼ - ½ cup) low fat milk

½ banana, and

125 mL (½ cup) frozen strawberries.

Makes one large shake.

Quick Recipe tip: Breakfast Cookies for Mothers in Motion!

Preheat the oven to 325 F/160 C.

In a bowl, combine 1½ cups whole wheat flour, 1 tsp baking soda, 1 tsp baking powder.

In another bowl, cream ½ cup butter and ½ cup vegetable oil with ¾ cup brown sugar. Beat in 2 medium eggs, ¼ cup ground flaxseed, and 1 tsp vanilla.

Stir the wet mixture into flour mixture and then add 2 ½ cups of a mixed grain cereal (such as 5 grain, 7 grain, or 9 grain), ¾ cups dried, flaked coconut, and ½ cup dried fruit.

Drop by spoonfuls onto baking sheet lined with parchment paper, and flatten with a fork. Bake for 15-20 minutes until tops are brown. These are a delicious way to start your day!

How much do I need to eat?

It depends on your level of activity. The amount you move (having an active lifestyle) dictates how much food a breastfeeding mother needs to eat.

It is important to include a variety of foods from each food group throughout your day. By eating foods from each of the four food groups, you are helping to ensure you get all the nutrients that you need. You also need to get enough rest, and drink plenty of fluids.

Get in the habit of adding small nutrient-dense snacks throughout your day, especially after feedings, since you burn about 500 kcal or more, each day, just through breastfeeding. If you have added more physical activities (or more intense physical activities) and/or are spending more time doing physical activities, you will need larger snacks to maintain a high energy level. The food you eat supports both physical activity and breastfeeding. Keep track of your healthy eating habits, physical activity, and breastfeeding with the Mothers in Motion Healthy Habits Log.

Embarking on a more intense physical activity program will thus be more difficult. In order to get you back into peak performance and ready to resume your pre-pregnancy training it is VERY important for you to eat adequately. Daily energy requirements of a breastfeeding mother should be around 2000-2400 calories. Don't worry about counting calories. This is an excellent guide to help you achieve a healthy balanced diet. It is important not to eliminate any food group, as every food group provides essential nutrients required for your recovery. Remember to rest, and drink plenty of fluids.

Photo by Eric Zeitoun