Perinatal nutrition (which includes the period before conception, during pregnancy, and immediately after childbirth) plays a crucial role in the mother’s health and in the proper development of the baby. Adequate nutrition affects fetal growth and development and facilitates postpartum recovery.
Key Elements of Prenatal Nutrition:
- Folic Acid – the main factor in the first trimester, crucial for fetal development. The recommended daily dose is 400–800 mcg. For women at increased risk of neural tube defects, higher doses are recommended.
- Calcium + Vitamin D – essential for the formation of the baby’s bones and teeth, and important for maintaining the mother’s bone health. The recommended daily intake: Calcium 1000 mg + 600 IU Vitamin D.
- Iron (Fe) – increase the intake of iron-rich foods (red meat, leafy greens) to meet the needs of both mother and baby. Recommended daily intake: 27 mg.
- Protein – obtained from foods such as eggs, dairy products, and lean meat. Recommended daily intake: 75–100 g.
- Omega-3 fatty acids (DHA + EPA) – vital for fetal brain and eye development. Foods rich in these include oily fish such as salmon.
Foods to avoid during this period: unpasteurized dairy products, undercooked meat and eggs, and fish high in mercury. Caffeine intake should be limited to no more than 200 mg per day.
General Recommendations:
- Ensure adequate fluid intake — at least 8–10 glasses daily of water with a low nitrate content, making hydration a daily habit. Consume at least 300 grams of fresh fruit or freshly squeezed fruit juice daily (of all kinds).
- Monitor body weight and avoid overeating. Optimal weight gain during pregnancy is 9–11 kg.
- In the first trimester, weight gain of 1–4 kg is recommended.
- Morning sickness and frequent vomiting may temporarily reduce weight.
- During the second and third trimesters, weight gain should not exceed 0.5 kg per week.
- Maintain moderate physical activity as advised by your doctor.
Nutrition After Childbirth
Proper nutrition and gradual reintroduction of physical activity are key to recovery, supporting lactation, and maintaining the mother’s mental health.
Postpartum nutrition should be rich in fiber, as fiber stimulates bowel movement. Nursing mothers experience increased thirst, so water should be the primary drink—avoid juices and carbonated beverages.
Recommended drinks immediately after childbirth include clear apple or blueberry juice, as they soften the stool.
The foundation of every diet should be variety, moderation, and balance.
- Proteins are extremely important for lactating mothers. For restoring energy and speeding up recovery, the amino acid tryptophan is vital. The best sources are meat, eggs, bananas, figs, seeds, and spinach.
- Healthy fats (avocado, nuts, olive oil) support hormonal balance and energy.
- Vitamins and minerals (from fruits and vegetables) are rich in iron, calcium, vitamin D, and vitamin C. After childbirth, supplementation of vitamins and minerals is often recommended.
- Sweets such as dark chocolate or ice cream provide pleasure; chocolate is a source of antioxidants, and ice cream provides calcium—both are excellent sources of serotonin, the “happiness hormone.”
- Caffeine, theine, and theobromine—stimulants found in coffee, tea, and chocolate—usually don’t harm babies, but excessive intake is not recommended for nursing mothers, as these compounds can pass into breast milk and cause irritability or sleeplessness in infants.
Foods to Avoid
The composition and flavor of breast milk reflect the mother’s diet. Traditionally, certain foods are discouraged (peas, cabbage, beans, citrus fruits). Some babies have sensitive stomachs and immature immune systems, which can cause digestive issues (bloating, gas, diaper rash) or allergic reactions (rashes, hives).
However, elimination diets in nursing mothers are not scientifically proven to help, so self-imposed food restrictions during breastfeeding are not recommended. If a mother notices a clear connection between her diet and the baby’s symptoms, she should consult a pediatrician before making any changes.
Exercise After Childbirth
Physical activity after childbirth contributes to both physical and mental health. It improves mood, reduces depression and anxiety, and helps restore strength and fitness—making daily motherhood tasks easier.
Before starting exercise, consult a gynecologist, especially if there were delivery complications. In general, exercise can begin 6 weeks after a vaginal delivery and 8 weeks after a cesarean section.
Recommended Activities:
- Walking: Gentle walks help gradually rebuild endurance. Aim for 150 minutes of moderate activity per week (about 20–30 minutes daily).
- Core and back-strengthening exercises help stabilize the entire body.
- Pelvic floor exercises: Kegel exercises are particularly recommended.
- The hormone relaxin (which remains in the body for 6–12 months after birth) softens ligaments and joints during pregnancy and delivery, which can lead to instability.
Besides walking, swimming is another gentle option that strengthens the core and back without stressing the joints—but wait until postpartum bleeding has stopped before starting. - Some mothers choose to attend postnatal yoga classes or “mom and baby” workout sessions.
Women who gained 10–13 kg during pregnancy can generally return to their pre-pregnancy weight by the third month postpartum with proper nutrition and without strict dieting. Those who gained more weight will need more time, effort, and regular exercise.
Recommendations:
- During breastfeeding, only moderate dieting is advised—reduce intake by no more than 500 calories per day, and exercise several times a week for about 45 minutes.
- Do not rush into dieting. It’s best to wait 2–3 months after delivery before introducing a new diet plan.
- Daily intake should remain between 1800–2000 calories, as breastfeeding burns calories and helps reduce body fat naturally.
- Stay hydrated. Rest whenever possible.
- The support of family and friends is very important.
For the mother’s faster recovery and the baby’s healthy progress, the most important thing is to establish a regular feeding and sleeping routine.
Dr Jelena Divčić
Pediatrician
