Nourishing your postpartum body

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To say that your body changes after having a baby is an understatement. Many women are prepared for, and a bit more accepting of, the changes that come with pregnancy, but some new mothers may not even recognize themselves in the immediate postpartum period. Combine this reality with the unforgiving pressure to “bounce back” quickly in today’s society, and many moms can overlook the importance of proper nourishment as they are recovering postpartum.

What are the essential nutrients that a new mother needs? I know I became very overwhelmed during my own postpartum period trying to figure out which foods provide which nutrients and how much I needed each day, so here I set out to compile a simple list of good foods to have on hand. As I was making my list, I found this super useful one categorized from mindbodygreen; I have included it below. Hand this list to whoever may be helping you (e.g. your partner, a family member, or postpartum doula), let them know your favorites from each category, eat these foods regularly, and you will be taking care of yourself in the best possible way for you and your baby.

Vegetables:

  • Avocado

  • Bell peppers

  • Broccoli

  • Brussels sprouts

  • Carrots

  • Leafy greens like spinach, Swiss chard, and kale

  • Potatoes

  • Red and green cabbage

  • Snow peas

  • Sweet potato

Fruits:

  • Bananas

  • Berries

  • Citrus fruits

  • Cranberries

  • Guava

  • Kiwi

  • Papaya

  • Pineapple

Proteins:

  • Albacore tuna

  • Beef

  • Beef liver

  • Black beans

  • Black-eyed peas

  • Chicken on the bone

  • Chickpeas

  • Cod

  • Collagen

  • Eggs

  • Lamb

  • Lentils

  • Mackerel

  • Sardines

  • Shrimp

  • Turkey breast

  • Wild-caught Alaskan salmon

Healthy fats:

  • Avocados/avocado oil

  • Coconut oil

  • Extra-virgin olive oil

  • Pastured butter

Nuts and seeds:

  • Almonds

  • Brazil nuts

  • Chia seeds

  • Flaxseeds

  • Macadamia nuts

  • Pistachios

  • Pumpkin seeds

  • Sunflower seeds

  • Walnuts

Miscellaneous healing foods:

  • Bone broth

  • Cocoa

  • Cultured foods such as yogurt, kefir, kimchi, sauerkraut

  • Dark chocolate

  • Gelatin

  • Hydrolyzed collagen

  • Molasses

  • Oatmeal

  • Quinoa

  • Sea vegetables

  • Spirulina

  • Herbs and spices

And don’t forget hydration. Chances are your body will remind you (postpartum thirst is unreal!), but 10-15 glasses per day is your goal, especially if you are breastfeeding.

Want oatmeal for breakfast? Perfect – include some coconut oil, blackstrap molasses, berries, and bananas and you are getting what you need.

My favorite snack to make for a new mama? A plate with sliced carrots, hummus, sliced roasted turkey, avocado, crackers, and some nuts.

And for some nourishing soups and stews, you can’t beat recipes from The First Forty Days. The Hearty Sausage Stew is my absolute favorite.

Sometimes we forget how major it is to birth a child. Make sure to focus on feeding your body and not worrying about losing the baby weight (easier said than done, I know). A healthy diet will not only help you heal physically but will keep you strong mentally and emotionally as well. Your body changed in big ways to bring life into this world; it deserves some thanks and nourishment.

Salmon hummus toast with balsamic drizzle. Courtesy of Cooking with Dough

Salmon hummus toast with balsamic drizzle. Courtesy of Cooking with Dough