Your postpartum nutrition deserves your attention, and there are a few reasons why. The obvious reason is that your body has been working around the clock for the last nine months to create human life. Now, you are in a new recovery stage. If you are able to, or choose to, breastfeed, that creates a new set of demands on the body. Micronutrient deficiencies can contribute to the risk of postpartum depression. We want to offer some tips on postpartum nutrition to help you feel your best with your growing family.

Nutrients

Let’s start with the basics. Eating enough specific nutrients, enough food, and on a regular basis is crucial. Protein, omega-3 fatty acids (DHA & EPA), vitamin C, vitamin D, B vitamins, selenium, magnesium, iodine, and zinc are all important. They are important in postpartum nutrition for both mom and baby if the baby is consuming breast milk.

This may seem like a long list, but if we focus on a whole foods approach, it will become easier. If you focus on getting 70-80% of your groceries from the ground (i.e., fruits, vegetables, legumes, whole grains), then you are well on your way. Some of the best foods to implement are oats, quinoa, flax seeds, pumpkin seeds, brazil nuts, seaweed snacks, dark leafy greens, grass-fed meats, wild-caught salmon, pasture-raised eggs, dates, and blueberries.

If protein seems like a difficult nutrient to address, you’re not alone. Many people feel like they do not eat enough protein in a day, especially women. For some ideas on how to increase protein intake and why it is important for our health, read my blog post on muscle protein synthesis.

Focusing on whole foods and protein will help stabilize blood sugar. Try to focus on pairing proteins, fats, and fiber with your carb-based foods or snacks. This will help your body digest slower and avoid a spike or dip in blood sugar. In doing so, you are supporting the hormonal shifts and fluctuations that occur in the postpartum period.

Quantity

This will vary greatly depending on the individual and their nutrient needs, but it’s important to consume adequate calories. A typical daily caloric intake goal for postpartum or breastfeeding is anywhere between 1,800-2,800 calories.

Women are often subjected to diet culture, disordered eating behaviors, and pressure to “bounce back” after pregnancy. Your body has worked hard and needs to recover and regain strength. If you aren’t used to eating a certain amount, increase calories slowly. Focus on nutrient-dense foods. Nuts and seeds (almonds, walnuts, pumpkin seeds, chia seeds, hemp seeds, nut butters, etc.) are a great way to increase calories while also getting the nutrients you need.

Try to keep easy snacks on hand, and even look into the concept of batch cooking. This can help make meals less time-consuming and stressful. A favorite snack that is easy to prep in large amounts and keep in the freezer is a protein bite:

Mix your favorite nut butter, oats, protein powder or collagen, nuts and seeds, dried fruits or dark chocolate, and some honey. Adjust the measurements until you have a dough-like consistency. Make them into balls on a baking sheet and let them sit in the freezer. Store them there so they last for as long as you need!

Frequency

A regular eating schedule will ensure that you’re able to incorporate the above nutrients in sufficient amounts. This is especially important while developing a new routine.

Make mental space and acknowledge that you need to eat regularly. You cannot give to others before giving to yourself. Take the time to eat before heading out the door or before feeding your baby. Make an effort to sit down to eat at the table without distractions. Pay attention to the food you’re eating.

See if it works for you to create a flexible schedule of general times in the day when you will eat. It could be a full meal, or a simple snack if things are hectic. This is not meant to be a rigid plan but will help you understand the importance of regularly fueling your body.

Bring yourself into a calmer state by using the rule of 3’s: taking 3 deep breaths before you begin eating, 3 deep breaths in the middle of your meal, and 3 deep breaths once you are done. This helps us slow down, come into the present moment, and feel calmer. It also supports improved digestion.

Make sure you have a full glass of water and something to eat within an hour of waking. You need to properly hydrate after sleep and fuel your body so you can balance your hormones and energy levels for the rest of the day.

Although every person has individual needs when it comes to health and nutrition, this can serve as a starting point for your postpartum nutrition journey.

If you’d like to learn more about how you can best support your body in the postpartum period through nutrition and sustainable lifestyle changes, book a free 30-minute nutrition consultation.