The Importance of Postpartum Nutrition
In the busy season that is postpartum, nutrition is an essential piece of the healing process that is often overlook. Women’s bodies are going through endless amounts of physiological changes, ranging from hormonal regulation to tissue repair. On top of that, they’re providing for a new life that has his/her own needs!
It can feel like the days fly by in a second, and oftentimes nutrition falls to the wayside, not related to food choices, but lack of fuel overall. When it comes to feeding baby v. feeding mom, there is an instinctual drive for moms to prioritize baby. That is absolutely incredible, but we want to make sure mom is cared for as well and the best way to do that is through nourishment.
As an example, a breastfeeding mother needs an extra 500 calories per day to sustain milk production on top of basic functions within her own body. But even mothers that are not breastfeeding still need adequate calories to facilitate healing, hormone regulation, and energy! It can feel overwhelming, but a seamless way to incorporate it into a daily routine is aiming for 3 meals + 3 snacks per day. No need to track calories or macros, just aim for more opportunities to increase daily intake.
As far as food content - warm, easily digestible meals are great to prioritize within the first few weeks postpartum. When your friends and family are asking what to bring over for dinner, suggest things like soups, warm bowls with whole foods, and meats for increased protein (fantastic for healing, and red meat can also help boost iron). Not to mention the benefits of healthy fats in breastmilk production! Avocados and olive oil are two yummy and easy additions to add to most meals.
Here’s a couple easy recipes for you to add to your list!
If you’d love extra help with postpartum meals, we’re big fans of Restorative Roots - a postpartum freezer meal delivery service that uses organic, ancestral, and regenerative ingredients. Their nourishing meals are available nationwide, and you can use code CHOOSEJOY for $20 off your first order of $200+!
We also can’t forget about hydration! A mother’s blood volume shifts greatly and rapidly through pregnancy and birth (2x their normal volume during pregnancy, and still 1.5x postpartum). With a lot of fluid shifts occurring, it’s important to stay hydrated while your body is adapting. Plus, proper hydration is vital for breastmilk production.
Although it can feel unimportant in the moment, proper nourishment is the most basic way to prioritize self care. We always teach our clients that they can’t pour from an empty cup, and it can drain very quickly when so many new things are happening all at once. In the whirlwind of it all, never forget that taking care of yourself is another way to take care of your little one!
Guest Blog by Haley Poynter — Registered Nurse, Ante/Postpartum Trainer + Intuitive Eating Counselor
