why dietary fat is important for nursing moms
Over the last few decades we’ve heard so much about macronutrients (proteins, fats and carbohydrates), and which ones are good or bad. It’s nearly impossible to keep up with, and always changing depending on who you ask. You undoubtably heard when you were growing up to avoid fat at all costs, then years later carbs were demonized and Atkins diets were all the rage, and now everyone you know is trying a high fat, or ketogenic diet.
While I’m not here to tell you which diet is best, I am going to say that no macronutrient is bad. Macronutrients are simply what all foods are made up of. From donuts to meatloaf to salads, each and every thing we eat is made up of those three macronutrients.
So now that we’re all closer to the same page on not avoiding fat- or any macronutrient for that matter, let me tell you why fat is going to be such a great macronutrient for breastfeeding mamas. First off, fat is calorically dense, which is a good thing for busy parents who have a hard time finding time to eat and satiate their seemingly endless hunger when nursing. Fat has 9 calories/gram, versus protein and carbohydrates which each have 4 calories/gram. Eating more healthy fats means eating more nutrient dense meals. So when you find that you only have seconds to try and shovel in some food during that tiny window when your baby naps (while you’re also meant to nap, clean, shower, pee, return texts/calls, etc.), having meals that you know you’re getting a lot out of is key.
Your baby’s growing brain needs lots and lots of fat to develop, and if you’re exclusively nursing, all of that fat has to come from you and your diet. It’s a good idea to eat as many meals that are nutrient dense as possible if you’re a nursing mom. Your body just hosted your baby for 9 months, where they formed entirely from and off of you. Now that baby is out here in the world with you, growing, learning, developing and getting bigger every day, nutrient dense foods will not only help build back your nutrient reserves, but eating this way will also help make sure your baby is getting everything they need to thrive.
Fat is also necessary for the absorption of fat-soluble vitamins (A, D, E and K), so be sure to enjoy fat at every meal, so that you can reap all of the benefits of the other foods you’re eating. Now keep in mind, I’m not saying eat high fat junk food, but eat rich, nutrient dense foods that contain fats. The fat will keep you, and your baby, full longer, which can help both of you have longer stretches of sleep. The quality of fats (and all foods) you eat does matter, and can help with everything from sleep to mood to balancing hormones.
Healthy fats and nourishing real foods will support two big goals: building back your nutrient reserves and getting your baby (and you!) to sleep! Eating real, nutrient dense foods will help you out. We love working with new parents to help support them in this stage of life, and know that caring for a brand new little can sometimes mean caring for yourself becomes more difficult to do.