The baby's here! Among the dozens of changes you're making, it's also time to move on from your pregnancy nutrition program. It's pretty simple to customize your plan so that you continue to consume the calories and nutrients you need to stay energetic and healthy. A full transition can happen in three easy stages:1. ADJUST YOUR CALORIES
Calories can be manually adjusted in the nutrition tracker.
After signing in, click on the "My Plan" tab at the left of your screen. Find your calorie goal ("Consume between ___ and ___ calories per day") in the list of nutritional goals listed, and click on it.
This new screen will allow you to edit your existing pregnancy calorie range. This is the number of calories you needed in order to gain a healthy amount of weight during pregnancy.
Add or subtract calories on both ends of the range according the following guidelines (we'll use an example range of 2100 to 2400 calories during pregnancy).
- If you are formula feeding: Subtract 300 calories from your pregnancy range (2100 - 300 = 1800) and (2400 - 300 = 2100), so new range = 1800 to 2100 calories
- Nursing (Month 1-2): Add 100 calories to pregnancy range (2100 + 100 = 2200) and (2400 + 100 = 2500), so new range = 2200 to 2500 calories
- Nursing (Month 3-6): Add 200 calories to pregnancy range (2100 + 200 = 2300) and (2400 + 200 = 2600), so new range = 2300 to 2600 calories
- Nursing (7+ months): Read how to customize your plan for Extended Breastfeeding
The chart below illustrates, as an example, how a woman's calorie range changes throughout the phases of pregnancy and postpartum.
| Phase | Calories |
| Pre-Pregnancy | 1800- 2100 |
| Pregnancy | 2100- 2400 |
| Formula Feeding | 1800-2100 |
| Nursing (1-2 months) | 2200-2500 |
| Nursing (5-6 months) | 2300-2600 |
| After Weaning | 1800-2100 |
*Please consult with your physician or midwife for a recommended post-pregnancy calorie range. These are only general guidelines; each woman’s calorie needs are going to be slightly different and will increase in relation to exercise.
2. ADJUST YOUR NUTRIENTS
Your body's nutrient needs will change along with your calories. You don't have to track all of your nutrients all the time, but if you would like to track some, here's how to do it:
1. After signing in, click on the "My Plan" tab at the left of your screen.
2. To change your calcium, folate, iron, protein, and water goals, click on each nutrient individually to make changes. (See chart below for suggestions.) Click "save and return" to save your changes and go back to your "My Plan" page.
3. To add or edit other nutrients to track, click "Add Nutrient to Track / Change Nutrition Goals".
4. Click "Add Another Nutrient To Track".
5. Select a Nutrient from the drop-down menu and enter the recommended amount from the chart below:
6. Click "Save" or "Save and Add Another" and the Nutrient will be added to your tracking.
| NUTRIENT | Formula Feeding | Nursing |
| Calcium | 100% RDA | 120%-150% RDA |
| Folate | 100% RDA | 200% RDA |
| Iron | 100% RDA | 300%-500% RDA |
| Protein | 50 grams | 70 grams |
| Zinc | 100% RDA | 165% RDA |
| Fiber (gradually increase if consuming less than recommended) |
25 grams | 28 grams |
3. BE SMART ABOUT WEIGHT LOSS
After delivery, you may be concerned about losing any excess pregnancy weight you may have gained. But during the period immediately following birth, you should focus on recovery and providing your body with enough nutrients and calories to care for your new child-not dieting.
After about 6 to 8 weeks postpartum, talk to your doctor to make sure that any weight you do lose happens in a safe, healthy way.
Weight Loss Guidelines (after 6-8 weeks)
Formula Feeding: Losing one pound per week is fine. Moms can eat slightly less than their pre-pregnancy calorie needs in order to lose weight through healthfully. Adequate calories and nutrients are required for proper recovery and energy.
