Calling all new moms! I have your newest and best resource for all your nutrition questions. Jacquie Kirby from Carpool Wellness is my friend, a rockstar fitness trainer and nutrition coach, and she’s also a fabulous mom to two precious kids. Jacquie has coached me through multiple pregnancies and postpartum recoveries in the gym and the kitchen. She is a self love enthusiast who has a passion for helping others with their health journeys. If you’re a new mom, about to become a mom, or a veteran mom- Jacquie is your gal for figuring out your postpartum nutrition.
Q. I just had a baby, what should I be eating and how much?
A. Congratulations! Postpartum nutrition is all about intuitive eating – a.k.a a flexible approach to eating with guidelines that look at food more as self-care and less so with rigid dietary rules. Be less concerned with daily caloric intake and follow your hunger cues instead. All hunger can be based on a scale of 1-10 (1 being I’m so hungry I feel sick and 10 being I’m so full I feel sick) and at any given time you should try to keep yourself in the 4-6 range. If you’re used to counting calories this will be a new concept and it could take some getting used to.
As much as you can focus on your hydration and sleep; even though we know it’s impossible to sleep with a newborn. Sleep deprivation causes the human body to crave high fat, high carb foods – highly satisfiable foods like pastries and ice cream. In a nutshell- prioritize your sleep knowing it will impact your nutrition.
Q. Are there any foods you recommend for postpartum recovery?
A. Focus on having a well-balanced meal or snack frequently, with proteins, carbs, and healthy fats, paying particular attention to healthy fats if you are breastfeeding. A fun snack option might include a cheese stick, some cashews, and pretzels or a Sargento snack pack- think “adult lunchable.” Look for foods with calcium, or iron, and always lots of green foods. Watch supplemental sources of proteins like too many protein shakes or bars because they can cause GI issues for you and for your baby. Always keep an eye on baby’s tummy/diapers to make sure you are eating the right things for him or her.
Q. When should I focus on weight loss?
A. Start by working on your healthy habits, then when your baby starts to get primarily solid foods or formula (if you are baby’s sole source of food), you can start looking at macro tracking- but that’s another story for another day. Women’s bodies maintain body fat for a long time so that they can make milk to sustain a baby no matter what. It’s frustrating from a weight loss standpoint but amazing what a female body is capable of doing. Only when you have your period back on a regular basis can you consider weight loss.
Q. Do you have any milk production tips?
A. Hydration! Look for healthy ways to replace electrolytes like Liquid IV (they sell the big bags at Costco!) or Nuun tablets. Anything with oats in them, including wheat beer, helps boost production. Be patient with yourself and always remember to wear a supportive but not too tight sports bra when you’re active.
Whether you’re nursing or not, you just grew a human and your hormones are trying to balance themselves out. Be gracious with yourself and know that the postpartum phase is not for forever. Your body ran a marathon every day for nine months, your stretch marks are your warrior scars, you are amazing.
Note: This is not medical advice, always consult your doctor before making any changes.
Jacquie is a NASM certified personal trainer, NASM nutrition coach, and a certified pre- and postpartum specialist. Jacquie and her husband Donny have two beautiful daughters who keep them laughing and a goofy dog named Penny. Jacquie started Carpool Wellness in the preschool carpool line to help busy moms like herself find the joy in healthy eating. She creates videos from her car in carpool line, dishing out advice and inspiration on nutrition and posts them on Instagram at Carpool Wellness. Check it out!
1 comment
This is relevant, informative, and encouraging advice for new moms! Excellent post on ways to stay well in our different phases of life as women. Thank you.