7 Nutritional Requirements For Pregnant and Lactating Mothers

Whether you are pregnant or breastfeeding, or just gave birth to your baby it is dyer to focus on your body’s needs. There are a number of nutritional requirements for pregnant and lactating mothers, we lose an incredible amount of micronutrients and macronutrients by feeding them from our body to our baby. That’s why the importance of nutrition during pregnancy needs to be talked about.

During my breastfeeding journey, I had consistently been hungry and dehydrated after every feeding. Your body burns about 400 calories to create that breast milk for your baby! Lactating requires you to always have snacks around the house to refuel you.

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1. Chlorophyll

Chlorophyll is known for its boost of red blood cells, immune boosting benefits, improved oxygen use, decreased inflammation, skin healing, promoted hair growth, and a natural body deodorant. All of the external things we might worry about on day one of postpartum.

It also contains magnesium at its core, which is so important.

MACRONUTRIENTS SOURCES/SUPPLEMENTS:

Bee Pollen, Beef Liver (you can take a vitamin for if vegetarian/vegan), shellfish (oysters), cacao powder, liquid chlorophyll

 

 

2. Calcium

Our bodies do not naturally produce calcium, so it is important to eat them through our foods or take at LEAST 1000 mg of them through vitamins a day, especially during pregnancy.

Your body needs vitamin D in order for calcium to be absorbed, so make sure you are taking them together or intaking vitamin D naturally or by the sun.

Calcium is dyer for you and your baby’s bones and your teeth. During breastfeeding your teeth might become more sensitive. Nursing moms lose 5% of their bone mass during growth spurts (higher risk for tooth decay)

Important for proper functioning of the muscular, circulatory and nervous system.

MACRONUTRIENTS SOURCES/SUPPLEMENTS:

bone broth, plant-based milk; almond, pea, or flaxseed milk, and raw dairy

 

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3. Magnesium

Magnesium is one of the most neglected macro minerals 75% of humans are deficient in.

It supports insulin, reduces high blood pressure, bone health, improves digestion, and reduces stress.

It also helps calm the anxieties that many of us as mothers end up acquiring. Taking care of our babies might create moments of overstimulation in our day.

I used to and still do, get overstimulated by my baby’s nonstop cry or little tantrums. In order to rest well throughout the night or even the day, if I am lucky enough to catch a nap, my nervous system would calm immediately and rock my body to rest.

Self-care is not a luxury, it is a necessity. Invest in yourself. Keep filling your cup as much as you can so you have something to pour into your family.

MACRONUTRIENTS SOURCES/SUPPLEMENTS:

Topical magnesium copper, Epsom salt baths(The lavender is chicken soup for the soul), tart cherry juice (helps with sleep), or a magnesium vitamin

 

 

 

4. Sodium

I highly highly recommend taking high-quality salt, like Redmond sea salt.

Sodium helps with digestive issues and healthy body-stress responses. It is important for nutrient transportation and adrenal health.

Adrenal Fatigue is something to keep an eye out for. Lack of adrenal maintenance might cause you to get irritable, possess crazy cravings, experience brain fog, anxiety and overwhelm, low libido and so much more… especially after giving birth and going through those months of pregnancy.

MACRONUTRIENTS SOURCES/SUPPLEMENTS:

sea salt, seafood, cottage cheese, processed cheese, canned vegetables

 

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5. Potassium

Potassium is great for blood sugar and thyroid-hormone regulation. It’s one of the four macro minerals we lose after pregnancy.

Potassium helps rid the waste in our cells and opens them up for nutrients to enter. It can also help reduce water retention(where Charlie Horses happen) and lower blood pressure.

MACRONUTRIENTS SOURCES/SUPPLEMENTS:

fresh fruits (bananas, figs) and vegetables, aloe vera juice, coconut water

 

 

6. Iron

Iron helps treat and prevent anemia. While pregnant there is a demand for an increase in blood supply.

This is essential for your child’s proper brain development and blood cell formation, whether you are pregnant or nursing this is a big requirement.

Iron can also help restless leg syndrome, headaches, dizziness and tiredness during pregnancy.

MACRONUTRIENTS SOURCES/SUPPLEMENTS:

dark leafy greens, beans, red meat, pumpkin seeds, poultry and seafood

Recommended iron vitamin

 

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7. Vitamin D

Before anything, unfortunately, babies will not receive the recommended amount of vitamin D in breast milk, so orally would be the best way by a drop supplement, fruits, or time in the sun during outside play.

Vitamin D is critical for the immune system, bone building (teeth as well), and your happiness hormone.

MACRONUTRIENTS SOURCES/SUPPLEMENTS:

fortified orange juice, salmon, cod liver oil and naturally from the sun