Vitae Nutrition and Doula Services – Saskatoon

Fat, we can’t live with it…we can’t live without it. Fat has gone in an out of diet fads faster than current celebrities. As the research continues, the message gets more and more complex.

The Bad

Saturated and Trans are the fats that increase your blood cholesterol. Saturated are fats that are solid at room temperature. Trans are fats that are manmade through the hydrogenation process. Trans fats are found in small amounts in nature in meat and are also solid at room temperature. What about butter vs. margarine? It comes down to your health status and your preference. If you eat it rarely and really prefer the taste, butter is best.

The Good

Unsaturated fats are liquid at room temperature. They are the fats that are good for heart health, skin etc. etc. etc. This is the category where you find the acclaimed omega 3 and 6 fats. Omega 3 and 6 are needed by your body. We don’t make them and therefore need to get them from our diet. The hard part is we commonly don’t get enough omegas 3. Omega 3 fatty acids can help decrease inflammation in your body and help keep you heart healthy.

DHA and EPA

DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid) are omega 3 fatty acids. They are found most commonly in fish and seafood. These two fats can be made from other fatty acids found in plant foods such as flax, walnuts and canola oil.

Much research has been done on omega 3 fats in the last few years. DHA and EPA have become a food industry favorite. These fats have been added to foods like formula and yogurt and are advertised to support brain development and growth. What does this mean for you and your kids?

Breastfeeding

One of the great things about breastfeeding is you can change the type of fat in your breast milk by what you eat! Breast milk has DHA and other good fats in it, pretty much regardless of you eat. However, you can change the amounts of different fats with your diet. Should you choose DHA fortified formula? Maybe, the research is conflicting. DHA supplemented formula has an impact on premature babies, but the difference hasn’t been as profound in full term babies. Breast milk offers the best complement of fatty acids for your growing baby.

What about older babies?

Fish and good oils should be a part of a healthy kid’s diet. If you aren’t huge fish fans, some of the supplemented products like omega 3 eggs and yogurt might be a good choice. As always I recommend good food first.

If you have any further questions please check with a Registered Dietitian near you or email chelseaharrisrd@gmail.com. Please check www.vitaenutritionsaskatoon.com for classes on topics like this, such as Eating for Breastfeeding Success.

All mothers are told their breastfed babies need to take a supplement of 400 IU of Vitamin D per day. If breast is best, why supplement? The answer is probably, in Canada, women have low levels of vitamin D and therefore our breastmilk does too.

What is Vitamin D?

It is a fat soluble vitamin. Vitamin D has actions all over the body but is most commonly known for increasing calcium absorption. Vitamin D is found food such as dairy products, fatty fish, and eggs. It is difficult to eat enough Vitamin D from foods. However, our bodies also get Vitamin D from the sun.

Why are we low?

In Canada, our skin only makes Vitamin D from April to October due to the angle of the sun. Many of us cover ourselves with sun screen in the summer which helps prevent sunburns. Sunscreen also prevents our bodies from making Vitamin D. More research is showing that us Northerners may be continually low in Vitamin D.

Do I supplement my baby?

Many women wonder, if my milk is low, can I just take supplements myself? While it may be a good idea for you to take a Vitamin D supplements, your baby should too. Studies dosing women only have been less than promising, although more research needs to be done. Babies usually enjoy taking Vitamin D supplements. My suggestion is to supplement your baby even if you are taking some yourself. It is also important to note that formula-fed babies also need to be supplemented until the time they are drinking one litre of formula per day.

To decide if you should take supplements talk your physician. You can get more information from a Registered Dietitian.

Nutrition is important for your health during breastfeeding. However, breastfeeding is more important than nutrition. Your diet affects your breast milk, but not as much as you might think. If you are eating poorly, your breast milk doesn’t really suffer, you do! Here’s how to keep your nutrition good while you provide the best nutrition for your baby.

Hydrate

Drink to thirst. Water is a great first choice, but tea, milk, freshly squeezed juice even soup counts as fluid. A myth of breastfeeding is you need to “drink milk to make milk” – busted. Water is the most important fluid. A good tip is to keep water where you breastfeed. Also, keep a water bottle with you throughout the day.

Maximize

As a new mom, you may not have the inclination or time to have sit down meals with all four food groups. My suggestion is to snack, but snack well. Choose foods that provide the biggest bang for your buck. Nuts and seeds provide a great source of energy through healthy fats as well as many great nutrients. Fruit and veggies are good for hydration and extra nutrients but try to pair them with calorie dense foods like hummus dip or greek yogurt. Keeping snacks on hand and easily accessible will allow you to eat without a lot of effort and planning.

Utilize your supports

Rely on your partner, parents, friends who have offered help. Get them to cook meals or stock your freezer with easy and quick meals for your family. A great idea is to prep and freeze meals and foods in the last few weeks of pregnancy for this time of transition.

The main point is drink water, snack and accept help. If your nutrition goes to garbage in the first week after having a baby, don’t fret. Your breast milk is going to provide awesome nutrition no matter what.

For more information on Eating for Breastfeeding Success check out Vitae Nutrition Talks Schedule to sign up for a class.