Health Goals/Tips
T/F: Taking a prenatal or multivitamin after delivery replaces healthy foods and snacks
False. However, it is a good idea to continue taking a prenatal or multivitamin after delivery
T/F: A post-partum mom has to completely change her diet compared to when she was pregnant. A mom needs to eat a strict diet to make healthy milk for her baby.
False. If she was eating healthy while pregnant, no significant changes are needed. Mom's milk is the perfect nutrition for her baby in most situations.
T/F: Post-partum moms should completely cut out fast food and junk food to help aid in weight loss
False. Eating healthy and limiting fast foods can help moms get to a healthy weight and maintain a healthy lifestyle, but don't need to completely cut it out
Women who are lactose-intolerant can try these WIC-approved foods to help prevent bone loss
Cheese, yogurt, small amounts of milk with cereal, lactose-free milk
This nutrient helps prevent up to 70% of neural tube defects, and is important to take in a multivitamin during childbearing years
Folate
Give one example of healthy eating tips for new moms
- Eat breakfast
- Focus on healthy snacks and mini meals
- Homemade meals prepared by family and friends
- Cook large batches and eat the rest for leftovers
- Choose foods lower in fat and calories
- Reach for fruit and veggies any chance you get
- Buy smart convenience foods - read labels for healthier choices
Two groups of people who need extra nutrition during the post-partum period
Breastfeeding moms and teen moms, especially those moms who are breastfeeding twins
Breastfeeding mothers should consume at least this many calories a day
At minimum, 1800 calories per day, and can safely lose around 1 lb/week. They should aim to eat a diet rich in fruits and vegetables while minimizing empty carbohydrates and junk food
Diets lacking in iron, or severe blood loss during delivery can cause this disease
Anemia
These WIC-approved foods are high in which nutrient, which helps keep bones and teeth strong: leafy greens, fortified breads, dairy, WIC-approved fortified soy milk, certain juices
Calcium
Name two common barriers to physical activity/exercise for new moms
- Lack of time and money
- Lack of transportation
- No childcare
- Bad weather
- Safety concerns
T/F: Moms should cut out foods such as broccoli, onions, garlic, beans, leafy greens, and milk in their diet while breastfeeding, as these foods often cause babies to be gassy
False. Generally, women do not need to limit or avoid specific foods while breastfeeding. Mothers should be encouraged to eat a healthy and diverse diet. Eating a variety of foods while breastfeeding encourages babies and children to eat a variety of foods as well.
It is recommended to wait this many weeks before actively trying to lose weight
It is recommended to wait at least 6-8 weeks postpartum to start to lose weight, as your body needs this time to recover from childbirth and establish a good milk supply. Many mothers lose weight in the early months by following a well-balanced diet and eating to hunger. After the initial rapid weight changes that occur after delivery, weight loss should happen at a slow, healthy rate. Remember, it took 9 months to gain the weight, so it will take time to lose weight as well
T/F: Women who smoke cigarettes or drink alcohol should not breastfeed their babies
False, though smoking can decrease milk supply, and secondhand smoke can increase baby's risk of SIDS, recurring ear infections, and severe respiratory illnesses.
It's best to avoid alcohol while breastfeeding. If a participant chooses to drink, they may have a single alcoholic drink once in a while if their baby's breastfeeding routine is well established-and if their baby is at least 3 months old. Then, wait at least 4 hours after having a drink before breastfeeding; however, there is no need to pump and dump.
We should also encourage smoking cessation; however, if a mom chooses to continue smoking, breastfeeding is more beneficial and protective for the baby than formula would be.
Name two rich sources of iron
Chicken, beef, fish, tofu, dried beans, fortified cereals, cooking in cast-iron pans
T/F: Mom's should avoid caffeine during the post-partum period
False. While excess coffee, tea, soda, energy drinks, and chocolate may disrupt mom's own sleep, and some breastfed infants can be more irritable/fussy when moms drink caffeine, it does not need to be completely avoided. Drinking a small amount, up to 2 cups per day, is okay while breastfeeding
This "nutrient" is important for flushing the system of toxins, carrying nutrients through the body, helps get the body back to pre-pregnancy weight, helps prevent constipation, reduces edema (swelling), and supports breastfeeding
Water
It takes about this long for mom's post-partum weight to be stable and closer to their pre-pregnancy weight
6 months, but it can take 18-24 months after baby is born to completely heal and return to "normal"
Women are likely to have healthier pregnancies and babies, and start out with higher nutrient stores when they wait ______ months to get pregnant again
18-24 months
This nutrient helps increase the absorption of iron
Vitamin C
If a mom reports she is feeling depressed, anxious, is not eating well, has a low appetite, and overall is not feeling well, your next step should be to...
Remain non-judgmental, provide support, remind mom she is not alone, guide in the right direction, offer resources (Post Partum Support International), and refer to a health care provider
T/F: Women who deliver via C-sections are considered "high-risk" in the WIC WISE System
True. C-sections are considered major surgery and require extra nutrition for healing. These women should be referred to the RD for appropriate education. Unfortunately, the risk needs to be manually added (risk 359 - recent major surgery, trauma, burns)
It is recommended that well-nourished breastfeeding mothers consume an additional ____ calories per day compared to the amount they were consuming before pregnancy
An additional 330 to 400 calories per day is recommended
On average, breastfeeding burns about 500-700 calories per day to fuel milk making. However, this may not always contribute to weight loss postpartum – many factors like pre-pregnancy weight, diet, physical activity level, etc will impact weight loss after birth. On average, exclusively breastfeeding mothers may see a loss of 1-2 pounds a month and over time, breastfeeding moms tend to lose more weight than mothers who do not breastfeed
These three nutrients are recommended for vegetarian post-partum women to focus on to ensure adequate intake in their diet
Protein, calcium, vitamin B12
The recommended daily folate intake for breastfeeding and non-breastfeeding women
500mcg/day for breastfeeding women, 400mcg/day for non-breastfeeding women