Postpartum Nutrition
Most pregnant mamas are diligent about taking care of their bodies and knowing how important nutrition is for the growing baby. But what about after Baby is here? Pregnancy and childbirth really take a toll on our bodies. While you may be tempted to slack off a bit on your nutrition regime, postpartum nutrition is just as important. Proper nutrition is crucial for healing your body and, if you are breastfeeding, your milk supply as well.
Whether you are a brand-new mom or have delivered multiple babies, you have a lot on your mind postpartum and, unfortunately, nutrition for yourself may not be one of them. First and foremost, hydrate, hydrate, hydrate. Drinking water is helpful for many functions of your body, plus it will help keep your milk supply up as well, if you are nursing. Be sure to fill your plate with plenty of fresh fruits and vegetables during meals. While this can be difficult in the winter months, find what you can, then opt for frozen, which can sometimes be healthier than fresh, depending on where the veggies were shipped from. Here are a few other nutrition needs you may not be aware of postpartum:
- Protein: To help rebuild muscles and tissue, choose from foods like beans, lean meats and eggs.
- Calcium: Calcium is pulled from your body during pregnancy for Baby and during breastfeeding for milk, so add up to three servings of calcium-rich foods like cheese, yogurt, beans and almonds.
- Carbohydrates: For energy and general healing, add oats, brown rice and other whole grains to your meals.
- Iron: if you lost a lot of blood during delivery, you need to keep your iron levels up with foods such as spinach, nuts, lentils and beef
Proper nutrition isn’t necessarily rocket science, but as a mom of four myself, I can say that laziness sometimes takes over. I know what I should be eating, but doing it is another story. When busyness strikes, it feels easier to grab a carb-heavy snack from the pantry rather than take the time to slice up a red pepper. Right after delivering a baby, when you should be resting and recovering, is the worst time for meal and snack preparation. If you have yet to deliver, take a weekend and prepare some healthy freezer meals and stock up on nutritious foods for postpartum. If you are reading this while snuggling your newbie, take the shortcut and buy already prepared and bagged produce. Better yet, ask a friend or family member to prepare some healthy meals and snacks for you!
Victoria Weber, postpartum doula and founder of Nettle + Honey says, “The postpartum body craves warmth and nurturing externally and internally. The more we nurture our mothers, the more they can nurture others. A mother’s full-time job is to rest, feed and love her new baby.” This can seem counter to our culture as we are exposed heavily to messages about losing the baby weight and bouncing back quickly. But I dare to say, forget what our culture says. Go lie down and put your feet up with that baby snuggled up on you … and munch on some red pepper!
Quick and easy postpartum snacks
- No Bake Lactation Bites (from TheBakerMama.com)
- Trail mix
- String cheese and carrots
- Hard-boiled egg
- Apple slices dipped in Greek yogurt or nut butter
- Whole wheat crackers with hummus
- Avocado toast
- cottage cheese with cucumbers and tomatoes
Julie Collett, mother of four, has tried to keep her postpartum nutrition in check but has sometimes digressed to chocolate chip cookies and Diet Coke!
As always, please consult your health care provider with any questions or concerns.