Supporting mothers in meeting their nutritional needs while caring for their families

Jess English, RD, looks at the importance of maternal nutrition for both mother and family in the postpartum period and onwards.

As many mothers will confirm, their own nutritional needs often take a backseat as focus inevitably shifts to feeding their families. Add to this the physical demands of pregnancy and birth, and it's no surprise that research shows postpartum women are at higher risk of micronutrient deficiencies - affecting both their physical and mental health.(1-4)

Sleep deprivation, decision fatigue - especially when juggling multiple children - and limited time to shop for, plan and prepare meals, can make these nutritional challenges even harder to overcome.

Maternal nutrition challenges: physiological and behavioural considerations

The postpartum period is loosely defined as the period after birth and up to six weeks, or in some instances many months after birth. Postpartum mothers face unique physiological and nutritional challenges, including:

  • the risk of iron, calcium and vitamin D deficiencies, along with insufficient intake of omega-3 fatty acids;(1,5)

  • sleep deprivation - chronic sleep deprivation may alter hunger hormones and thus understandably increase cravings for energy-dense, potentially nutrient-poor foods;(6-8)

  • time constraints and erratic eating - many mothers may skip meals or rely on nutrient-poor convenience foods due to caregiving demands.


These factors can lead to fatigue, mood disturbances, increased risk for postnatal depression and increased long-term cardiometabolic risk.(2-4,6) Understanding these mechanisms/factors allows us to develop targeted interventions that support maternal health while considering real-world constraints.

Mothers living with food insecurity have also been shown to be at higher risk of having a poor diet quality, potentially lower vegetable intake and a higher intake of sugar-sweetened drinks.(9) Special care and attention should be paid to fully understand and support these families; signposting to Healthy Start,(10) local food banks and other local resources where appropriate.

Key nutrients for postpartum health

These encompass general healthy eating guidelines, with an additional focus on iron, calcium, vitamin D and vitamin B12.

  • Breastfeeding mothers have additional requirements for calcium - 1250mg/day versus 700mg/day for non-breastfeeding adults.(11)

  • Vitamin D requirements in the UK remain at 10mcg / day for those who are breastfeeding.(12)

  • Ensure adequate B12, especially if not eating any animal products.

Fibre intake has also been shown to be low for postpartum mothers.(1)

A practical approach

When looking at practical approaches to implementing dietary changes, this could include plenty of contingencies for the weeks when nothing goes to plan.

  • A focus on quick-to-prepare nutrient-dense meals will be helpful in the early days.

  • Young children also need nutrient-dense meals - many recipes and meal ideas can be made to work for the whole family, to save time.

  • If they have access to a freezer, then meals that can be frozen in portions and reheated when needed are useful.

  • It’s also helpful to think of how meals will be eaten, ‘one-handed meals’, like wraps, burritos or pasta (think penne, rigatoni, orzo), with nourishing sauces, can be a lifesaver when balancing a tiny baby and a demanding toddler.

  • Note any preparation for meals for other family members and preferences / allergies.


FAMILY MEALS

Finding time for regular family mealtimes has been shown to be helpful in terms of nutrition but also overall mental health for parents and children alike.(13-15) It is also a chance to model dietary intake and to introduce new foods as a family.

It can be helpful to set scheduled mealtimes and snack times, easing the burden on mum or whoever is providing the meals and providing routine to younger family members.

However desirable family meals are, it’s worth remembering that they are not always convenient, or even possible, with work, school and childcare arrangements. The focus should be on encouraging a positive shared family meal environment, not a stressful one.

THE TAKEAWAY

Maternal nutrition plays a pivotal role in physical recovery, metabolic health and mental well-being. By addressing key nutrient needs, behavioural barriers and time constraints, dietitians can provide practical, evidence-based strategies that fit within a mother’s daily routine.

Early motherhood isn’t the time for perfection when it comes to nutrition, it’s about making simple, nourishing choices that fit into the chaos of daily life. To drive lasting change, we should adopt a holistic, flexible and family-centred approach when supporting postpartum and maternal nutrition. There is no one size fits all but with personally tailored nutrition advice and targeted and adjustable behaviour change strategies, it is possible to help clients get more from their diets and thus improve not only their own quality of life but likely their families as well.

Jess is a self-employed Registered Dietitian in private practice, with interests in IBS, maternal and child health and public health.

Jess English, RD

References

  1. Aparicio E, Jardí C, Bedmar C, et al. Nutrient Intake during Pregnancy and Post-Partum: ECLIPSES Study. Nutrients. 2020;12(5):1325. Published 2020 May 7. doi:10.3390/nu12051325

  2. Khan R, Waqas A, Bilal A, Mustehsan ZH, Omar J, Rahman A. Association of maternal depression with diet: A systematic review. Asian J Psychiatry. 2020;52:102098. doi:10.1016/j.ajp.2020.102098

  3. Song J, Zhou B, Kan J, et al. Gut microbiota: Linking nutrition and perinatal depression [published correction appears in Front Cell Infect Microbiol. 2022 Nov 11;12:1053553. doi: 10.3389/fcimb.2022.1053553.]. Front Cell Infect Microbiol. 2022;12:932309. Published 2022 Aug 26. doi:10.3389/fcimb.2022.932309

  4. Lin YH, Chen CM, Su HM, et al. Association between Postpartum Nutritional Status and Postpartum Depression Symptoms. Nutrients. 2019;11(6):1204. Published 2019 May 28. doi:10.3390/nu11061204

  5. Hsu MC, Tung CY, Chen HE. Omega-3 polyunsaturated fatty acid supplementation in prevention and treatment of maternal depression: Putative mechanism and recommendation. J Affect Disord. 2018;238:47-61. doi:10.1016/j.jad.2018.05.018.

  6. Gomes S, Ramalhete C, Ferreira I, Bicho M, Valente A. Sleep Patterns, Eating Behavior and the Risk of Noncommunicable Diseases. Nutrients. 2023;15(11):2462. Published 2023 May 25. doi:10.3390/nu15112462

  7. van Egmond LT, Meth EMS, Engström J, et al. Effects of acute sleep loss on leptin, ghrelin, and adiponectin in adults with healthy weight and obesity: A laboratory study. Obesity (Silver Spring). 2023;31(3):635-641. doi:10.1002/oby.23616

  8. Lin J, Jiang Y, Wang G, et al. Associations of short sleep duration with appetite-regulating hormones and adipokines: A systematic review and meta-analysis. Obes Rev. 2020;21(11):e13051. doi:10.1111/obr.13051

  9. Yang TC, Sahota P, Pickett KE, Bryant M. Association of food security status with overweight and dietary intake: exploration of White British and Pakistani-origin families in the Born in Bradford cohort. Nutr J. 2018;17(1):48. Published 2018 Apr 24. doi:10.1186/s12937-018-0349-7

  10. NHS. How to apply – Get help to buy food and milk (Healthy Start). https://www.healthystart.nhs.uk/how-to-apply/ . Accessed February 14, 2025

  11. British Dietetic Association. Calcium. https://www.bda.uk.com/resource/calcium.html. Accessed February 12, 2025

  12. NHS. Breastfeeding vitamins. https://www.nhs.uk/start-for-life/baby/feeding-your-baby/breastfeeding/healthy-diet-when-breastfeeding/breastfeeding-vitamins/. Accessed February 12, 2025.

  13. Snuggs S, Harvey K. Family Mealtimes: A Systematic Umbrella Review of Characteristics, Correlates, Outcomes and Interventions. Nutrients. 2023;15(13):2841. Published 2023 Jun 22. doi:10.3390/nu15132841

  14. Utter J, Larson N, Berge JM, Eisenberg ME, Fulkerson JA, Neumark-Sztainer D. Family meals among parents: Associations with nutritional, social and emotional wellbeing. Prev Med. 2018;113:7-12. doi:10.1016/j.ypmed.2018.05.006

  15. Harrison ME, Norris ML, Obeid N, Fu M, Weinstangel H, Sampson M. Systematic review of the effects of family meal frequency on psychosocial outcomes in youth. Can Fam Physician. 2015;61(2):e96-e106.

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