Nutrition in the Fourth Trimester
Food to help you thrive once your bub arrives.
BY HEJIRA CONVERY, KINDICARE
Bringing a baby into the world is a big ask for any body, and although it’s really important to look after your health during the first three trimesters of pregnancy, self-care continues to matter in the fourth trimester.
This ‘extra’ trimester covers the first three months after your baby is born, and it’s a time to bond with your bundle of joy and adjust to mum life, with all the feeding, changing, settling and general devotion that entails!
In these early months, you’re also recovering from birth and getting by on much less sleep than you’d like, and although the fourth trimester is intense (we won’t lie!), a healthy diet does help.
To understand why good food is essential at this time, and which nutrients you particularly need as a new mum, we’ve sought advice from Melanie McGrice.
Melanie is an Advanced Accredited Practising Dietitian who specialises in fertility, pregnancy and women’s health, and she says good nutrition is especially important during the fourth trimester for a couple of reasons.
For starters, if you’re breastfeeding, you’re still eating for two.
Some nutrients from the food you consume are passed on to your bub through your breastmilk, so you need to ensure there are plenty of nutrients to go around.
Good food also helps your body to recuperate after the rigours of the first three trimesters.
Melanie explains that, “You may have increased nutrition needs as a result of wound healing from tearing during labour, a C-section or the increased demands of pregnancy.”
And no matter what your body has been through, a nutritious diet will keep energy levels up as you provide round-the-clock care for your brand-new baby.
So, what nutrients do you need as a new mum?
Well, Melanie says omega-3 DHA, iron and choline are three nutrients that are particularly beneficial in the fourth trimester.
She explains that omega-3 DHA is great for your baby’s eyesight, iron boosts the blood and choline assists with your little one’s learning abilities; and you can get these nutrients in a number of foods:
- Omega-3 DHA is famously found in fish, and salmon, mackerel, tuna and sardines are great sources of it.
- Iron is packed into red meats like beef and lamb, and if you’re not a fan of super red meat, then pork is also a good source of it.
- While, choline is found in foods like eggs, beef and soybeans.
Melanie recommends that you prioritise these nutrients as part of a well-balanced diet, but you don’t need to be a master chef to make them work.
During the fourth trimester, easy-to-prepare and pre-prepared foods are your friend, and if you haven’t got a freezer full of meals you made back in the third trimester, then don’t worry!
You can draw a lot of goodness from simple meals and snacks made day-to-day, and Melanie says a nutritious ‘new mum menu’ might involve:
- Eggs and avocado toast for breakfast
- A couscous and chickpea salad for lunch, and
- A baked salmon fillet with brown rice and vegetables for dinner.
She says, “Vegetable sticks with hummus, a fruit salad with yoghurt, or a wholegrain fruit muffin are great snack options between meals,” and no matter how tired or distracted you are, it is important to eat well – and often.
Consuming regular meals and snacks fuels the body and de-frazzles the mind, and Melanie says it’s really important to meet your fluid requirements, too, especially if you’re breastfeeding.
She explains that, “Dehydration will definitely result in fatigue,” and recommends that breastfeeding mums drink at least an additional litre of water per day during the fourth trimester.
A seven-day meal plan can make things easy, and if you’re looking for recipe inspiration, you’re not alone!
Pinterest has seen a 70% rise in searches for ‘new parent meals,’ and there are lots of easy, tasty, hearty and homespun recipes in Google’s search results.
There’s also the option of getting professional dietary advice.
Melanie offers a free breastfeeding meal plan for those with a bub on the boob, and if you’re looking for a personalised meal plan that caters to your tastes and needs, you might like to book a consultation with her.
Also, don’t forget to treat yourself now and then.
You may be craving camembert after all those months without soft cheese, or dreaming about takeaway Thai with your partner, and it is important to nourish yourself in between nurturing your newborn.
Eating nice food feels good, and if you’re looking for non-dietary ways to give yourself a boost, this KindiCare article contains some great self-care guidance for new mums.
Sleep also makes everything better!
Although it’s totally normal for your newborn to keep you up at night, this advice from paediatrician, Dr Valerie Sung, may help you settle your baby in the fatiguing fourth trimester.
And whatever you do, remember to look out for your needs, as well as your newborn’s, and share the parenting load wherever possible.
