10 Nourishing Ways to Eat Well During Postpartum
by Christina Ross - Dietician, Nutritionist and Health Coach
Isn’t it amazing to learn that your energy and nutrient needs during your immediate postpartum period and throughout your ‘4th trimester’ are elevated – in some cases, even more so than during pregnancy! While it can be challenging to find time to nourish yourself, cook a meal and sit down to actually eat it while caring for a newborn, a well-rounded diet is important now more than ever, as the foods you eat as a new mother will influence your recovery from birth, your own energy levels, and the concentration of certain nutrients in your breastmilk (for breastfeeding mamas).
So whether you are getting prepared for the arrival of your little love or are in the midst of postpartum life, here are 10 practical and nourishing ways to eat well during this season of life:
1. Remember – it’s ok to (and important to) prioritise your own nourishment. You can't pour from an empty cup (or feel your best on an empty belly). Gently remind yourself that your needs are important too, and try to view eating well as a form of self-care during the early newborn weeks and months.
2. Organise a meal train where family & friends deliver a homecooked meal. It's a great way for loved ones to feel they are contributing and means you have dinner meals (or snacks) at the ready.
3. Stock your freezer with pre-cooked family meals before bub arrives. Download my FREE Freezer Friendly Family Meals e-cookbook for recipes and ideas (at www.cultivatenutrition.com.au).
4. Keep pantry staples on-hand for quick, throw-together meals eg. canned fish, canned legumes & beans, canned tomatoes, rice, pasta, quinoa, oats, long-life milk; and frozen veggies or berries.
5. Support wound healing by including foods rich in zinc (eg. seafood/ oysters, red meat, organ meats, milk, cheese, wholegrains, legumes, nuts) and vitamin C (eg. citrus, berries, mango, capsicum, kiwi fruit, pawpaw, parsley, broccoli, pineapple, spinach, cabbage).
6. Refuel and keep hunger at bay with snacks you can eat one-handed eg. edamame beans (buy frozen, defrost in the microwave), veggie sticks dunked into Greek yoghurt or hummus, natural popcorn, zucchini slice, hard boiled eggs with cherry tomatoes or baby cucumbers, smoothies, date balls, homemade muesli slice.
7. Opt for warming, grounding and easily-digestible foods eg. soups, broths, stews, casseroles, curries, slow cooked dishes.
8. Maintain stable energy levels by including low GI carbs in meals eg. wholegrain/ sourdough/ rye bread, rolled oats, bran, quinoa, basmati rice and legumes
9. Keep well-hydrated ie. drink water or herbal tea regularly to avoid feeling thirsty and check your urine is clear to pale straw in colour.
10. Support your mental health by including food sources of iron (eg. haem iron - red meat, organ meats, poultry, pork, fish, eggs; non-haem iron - soybeans/ tofu, legumes, oats, quinoa, leafy greens, almonds, cashews, pepitas, sesame seeds, hemp seeds) and omega-3 fats (eg. low-mercury oily fish, such as salmon, trout, herring, tuna, sardines, mackerel or anchovies) in your meals.
Lastly, be sure to reach out for support or seek the expert advice of a medial or health professional if you are feeling depleted, exhausted or simply in need of a little extra help. Often a few simple adjustments to your diet can noticeably improve the way you are feeling.
_____________________________________
Christina Ross is a university-qualified Accredited Practising Dietitian, nutritionist, certified health coach and fellow mother of two. She is the director and founder of Cultivate Nutrition, an online nutrition clinic dedicated to empowering busy mothers to farewell yoyo dieting and nourish their bodies mindfully, to gain energy, confidence and a positive food mindset.
You can connect with Christina via the following channels:
Instagram @mum.dietitian
Email [email protected]
Website www.cultivatenutrition.com.au
General information only. Always seek individualised advice from a medical or health professional.