Fueling Recovery with Postpartum Nutrition
The postpartum period is a marathon of intense physical and emotional healing, as well as an endurance test for breastfeeding parents. With increased caloric intake and different vitamin/mineral needs, nutrition plays a huge role. Food is fuel for our physical bodies, as well as for our emotional and spiritual selves as well. It can evoke memories and cultural traditions, warm or cool us, be enjoyed alone or together.
For birth parents an intentional approach to nutrition can make a huge difference to fueling mom’s recovery, energy levels, and emotional well-being.
Read on to learn more about postpartum needs and a doula’s role to fuel for recovery:
Why Nutrition is Key During Postpartum
Restore Energy: Newborn care is demanding nutrient-wise; intentionally balancing your meals and snacks can combat fatigue and keep energy and sugar levels stable throughout the day (and nights).
Support Healing: Nutrients like protein (especially from collagen-rich sources), vitamins, and minerals helps the body recover. Rebuilding tissue and restoring blood stores.
Aid Emotional Well-being: Nutrient-rich foods can aid in hormone regulation and nervous system support, reducing symptoms of postpartum depression and anxiety
Boost Milk Supply: Breastfeeding or chestfeeding parents need an average 450-500 calories more every day than non-lactating parents, which makes sense when their bodies are constantly creating the food source for another tiny human! Good nutrition and hydration supports both milk production and quality.
Key Nutrients Post Birth
Protein - for healing and milk production
Great sources: Lean meats, eggs, tofu, beans
Iron - to replenish blood loss
Great sources: Red meat, leafy greens, beans
Calcium & Vitamin D - for bone health
Great sources: dairy, fortified juices
Omega-3s - for brain and mood
Great sources: salmon, chia seeds
Fiber - for digestion
Great sources: whole grains, fruits, vegetables
Meal Planning and Recipe Ideas
Breakfast
Starting the day off with breakfast keeps the energy and blood sugar levels stable. It also helps breastfeeding parents get a jumpstart on the extra calories needed to feed a baby as well.
Oats are a great and easy source of protein and fiber, keeping birth parents fuller for longer. Add nut butter/nuts/seeds for healthy fats and protein, and fruit for extra vitamins and sweetness. Below are great recipes to prepare in advance, and keeping some instant, microwaveable oatmeal packets are a great backup as well:
Overnight oats jars - add nuts/needs for extra nutrients, and ingredients like coconut flakes or cocoa powder for extra variety
Baked oatmeal squares - another easy recipe to prepare in advance, eating hot or cold
Lunch
Prepping meals and ingredients ahead of time can help ensure new parents get healthy and satiating lunches. Aim for a combo of protein, carbs, fiber and healthy fats, with a diversity of other ingredients to add key vitamins and minerals.
Below are some ideas to build a quick and tasty lunch buddha bowl:
Proteins: chickpeas, chicken, tinned fish (BPA free can), hardboiled egg
Carbs: quinoa, pasta, roasted potato or sweet potato
Fibrous fruits and veggies: spinach/kale (high iron greens), carrots, shaved fennel
Healthy fats: avocado, olives, tahini dressing, goat cheese
Tasty Add-ons: pepitas, slivered almonds, furikake seasoning, sauerkraut or pickles
Throwing together lunch can be tasty, colorful, and speed up postpartum recovery.
Dinner
A crockpot or instant pot can be your best friend for dinners that are easy to throw together in the morning and have done by dinnertime:
Chili: It’s easy to tailor chili for your preferences and tastes. Start with a protein base like ground bison and kidney beans for extra iron, and top with avocado and shredded cabbage. Spice to your tolerance, great ones for birth parents include garlic, cinnamon, cumin, coriander,
Sheet pan meals are another lifesaver for dinners that are easy to throw together with nutritious and warming ingredients
Base: Spread out cut up potatoes/sweet potatoes and hearty vegetables like carrots and brussel sprouts (or broccoli)
Protein: Top with your favorite protein source like salmon or chicken
Dress it up: Once done, drizzle with a healthy fats-rich dressing like green goddess or lemon tahini
Snacks
The theme is… you guessed it, protein and fiber! Here are some ideas to satisfy your cravings in the healthiest way we can:
If you crave sweets, try:
Banana and date smoothie with cocoa powder
Greek yogurt with berries and nuts
Cookies postpartum style - this recipe is packed with tahini that helps the body absorb iron, superfood dates, and satiating oats to keep you full longer. It helps that cookies can be eaten one handed.
If you crave salty, try:
Edamame beans - easy to pull from the freezer, top with sesame oil and seasoning
Sweet potato chips, carrots or cucumber - with hummus or tzatziki
Tortilla chips - with guacamole, and refried or black beans
Drinks
Hydration is key. Breastfeeding parents are known to need extra fluids, ~32 ounces or 4 cups more! Here’s some ideas to make it more exciting to get those extra ounces:
Adrenal mocktail - balances your cortisol levels and electrolyte levels.
Warm bone broth - rich in collagen and warming, make your own or look for ones made with high quality bones (grass fed, organic)
“Spa water” - infuse with fruit like lemon/limes, strawberries, apples
Smoothies - find inspiration here
Tea - whether cold or hot tea is a great way to add some hydration and extra vitamins/minerals. Raspberry leaf, oatstraw, and nettle leaf are especially known for toning the uterus and reducing bleeding. Chamomile, passion flower, and lemon balm are great for boosting mood.
How Doulas Can Help
Meal Prep & Planning: Doulas can alleviate the workload on new parents by preparing simple, nutrient-rich meals and snacks. This includes the tasks of:
Sourcing recipes that provide the meet postpartum needs and the birth parent’s personal dietary restrictions, preferences and comforts
Creating grocery lists to ensure the right ingredients are on hand, if cooking is done in the family’s house
Prepping meals to be easily compiled or cooked by the family
Cooking meals while in the family’s house, or delivering them already prepared
Hydration Reminders: Keeping water accessible is vital but also difficult to remember for a lot of parents, especially for breastfeeding parents. Doulas can:
Be accountability partners and give prompts for drinking or refilling the water bottle
Suggest and prepare drinks that optimize hydration per drink (adrenal mocktail), and adds tasty flavors to the rotation
Encouragement: As with everything, our goal as doulas are to guide moms without pressure or judgement, in this case to focus on easy, nourishing choices that increase recovery and energy
Nutrition can be a powerful form of self-care, but can also be easily overlooked or forgotten in the rush of newborn care and the overwhelm of never ending laundry or dishes. For new moms, having support with food and hydration, whether from doulas or other support members, promotes a smoother recovery and boosts well-being during this time.
While my in-person services are based in the San Francisco Bay Area, I also provide virtual services (learn more here). If you’d like to learn more, follow the link below to setup a free 15min intro call!
