Navigating Diet and Nutrition After a Preterm Birth
After six long years under medical supervision, I finally became pregnant—a moment that brought immense joy to my life. However, my pregnancy journey wasn’t as smooth as I imagined. Everything seemed odd; I was disgusted by smells, constantly nauseous, and unable to eat properly. The vomiting subsided around the 26th week, but just as I began incorporating nutritious meals, my water broke unexpectedly at 28 weeks. By 29 weeks, I delivered my tiny preemie.
In those moments of shock and fear, my first thought was about how undernourished my baby must have been. I felt that he missed out on vital nutrition during my pregnancy and was born too soon to benefit from the natural immune development that happens after 37 weeks. My challenges didn’t stop there—breastfeeding in the NICU became another uphill battle. Despite my best efforts, I could barely produce enough milk for my baby, and milk banks became a lifeline for us.
The doctors explained that the only way to help my baby’s immune system develop outside the womb was through my breast milk and skin-to-skin contact, also known as Kangaroo Care. Their words motivated me, but the overwhelming stress of NICU life made it difficult to focus on my own diet and well-being.
Now, with seven months of this preemie journey behind me—74 days in the hospital and the rest at home—I’ve learned the hard way how vital it is for mothers like me to maintain a nutritious and balanced diet, not just for our babies but for ourselves. Here, I’m sharing what worked for me, hoping it will help other preemie moms navigating similar challenges.
Tips for Maintaining a Healthy Diet as a Preemie Mom
1. Start Small but Consistent
After delivery, I could barely manage more than a few bites at a time due to stress. So, I started with small, frequent meals rather than forcing myself to eat large portions. Foods rich in protein, like boiled eggs and yogurt, became my go-to options to support milk production and recovery.
2. Hydration is Key
NICU life is exhausting, and I often forgot to drink water. Dehydration affected my milk supply. I set reminders on my phone to drink water, coconut water, and warm soups throughout the day.
3. Incorporate Milk-Boosting Foods
To increase my milk supply, I included foods like oats, fenugreek, fennel seeds, and almonds in my diet. I also drank lactation teas recommended by my doctor.
4. Lean on Quick and Nutritious Snacks
I couldn’t always prepare elaborate meals, so I stocked up on healthy snacks like granola bars, nuts, and fruit. These kept my energy up during long NICU hours.
5. Ask for Help
My spouse and close family members stepped in to prepare meals and ensure I ate on time. Don’t hesitate to ask for support—it’s vital for your recovery and your baby’s health.
6. Prioritize Iron and Calcium
Premature birth can leave you depleted. Foods like spinach, lentils, fortified cereals, and dairy helped me rebuild my strength. My doctor also recommended postnatal vitamins, which I took regularly.
7. Don’t Skip Meals
Even when I wasn’t hungry, I forced myself to eat something at regular intervals, knowing my baby depended on my milk.
Overcoming Emotional Challenges with Food
Stress and anxiety made eating feel like a chore, but I learned to view my meals as fuel for my baby’s growth. Mindfulness exercises and deep breathing helped me manage my emotions and focus on staying healthy.
Final Thoughts
Looking back, I realize how important it is to prioritize self-care while caring for a preemie. It’s not easy, but small steps can make a big difference. If you’re a preemie mom like me, remember that you’re not alone in this journey. Your love and care are the greatest gifts you can give your little one.