Essential Postpartum Nutrition Tips

Congratulations on the beginning of this new adventure! As you embark on this new journey I strongly encourage you to prioritize your nutrition and wellbeing. I know that is much easier said than done so that is why I am here to break it down for you. The fourth trimester is a time of significant physical and emotional changes, and choosing healing foods will be crucial and essential in healing your body. As a holistic and functional nutritionist, and postpartum doula I advocate for balance. There is no one-size-fits-all approach when it comes to fueling your body but here are some basic tips to get you started:

1. Hydration is Queen: Adequate hydration is so important, especially if you're breastfeeding. Aim to drink half your body weight in ounces daily. For instance, if you weigh 160 pounds, you will need to drink 80 ounces of water a day at bare minimum, although I encourage much more than that in the first 12 weeks. Some easy ways to stay on top of this is to have a hydration station setup in a few areas around your home, or you could set alarms on your phone for every 30-60 minutes. If plain water isn't your thing, feel free to grab electrolyte powders such as Redmond Relyte, drinks like as Gatorade Fit, Body Armor Lyte, or one of my favorite originals, coconut water.

2. Nutrient-Rich Foods: Focus on consuming nutrient-dense foods that provide essential vitamins and minerals. Include plenty of fruits, vegetables, proteins, whole grains and healthy fats with each meal.

3. Protein for Recovery: Protein is key for tissue repair and recovery after childbirth. Women are more often than not undereating their protein to begin with, so paying close attention to this during postpartum will do wonders for your body. Try to incorporate proteins like chicken, fish, beef, fish, beans, lentils, dairy, tofu, nuts. If possible, aim for organic, grass-fed, and wild-caught.

4. Fats and Fiber for Blood Sugar Regulation: Omega-3 fatty acids are beneficial for both you and your baby, supporting brain health and development. Include sources of fats such as, avocado, salmon, nuts, seeds, beef. Along with fats, you should also be getting adequate amounts of fiber. Aiming for 30g a day can look like, raspberries, beans, whole grains, vegetables, and nuts. By starting off each meal with a vegetable or a fat will tremendously help lessen your blood sugar spike and stabilize your appetite, mood and energy throughout the day. Not to mention blood sugar regulation strongly helps keep anxiety at bay.

5. Listening to Your Body: Now all said and done, in an ideal world each plate would be a beautiful rainbow of foods, perfectly curated and presented but we know that isn't realistic in the midst of the chaos that is motherhood. Some days that looks like eating leftover pizza from the night before with a banana on the side. Other times you may forget to eat lunch altogether. One day at a time and one meal at a time I simply encourage you to listen to your body. Postpartum can create wild cravings and I recommend you follow those cravings. The last thing you need is to experience guilt because you're not eating how you think you "should" eat because all the mommy blogs and instagram posts told you to only consume warm beverages and kale salads. As a realistic nutritionist myself, I believe in the power of our intuition. During my recovery from childbirth I was a bagel girly through and through. I craved bagels morning and night. Each time I honored my craving it paved the way for new information from my body. Soon, that craving disappeared and before I knew it I was craving smoothies and carrots with hummus. I believe in balance, compassion and patience with your body. So if you opt for that pizza tonight, go for it, and I suggest adding some vegetables on the side.