10 Nourishing Ways to Eat Well During Postpartum by Christina Ross
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.
Our season of postpartum is all-encompassing. 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 beyond.
2. Organise a meal train.
A meal train, where family and friends bring pre-cooked homemade meals to your home, is a great way for loved ones to feel they are contributing and means you have dinner meals (or snacks) at the ready. Websites like www.mealtrain.com make it easy to create a roster for everyone to nominate a night they’ll bring dinner.
3. Stock your freezer with pre-cooked family meals before bub arrives.
Dishes that freeze well include soups, casseroles, curries and stews. With a little forward planning, you can cook a double- batch of these dishes in the lead up to bub’s arrival, then freeze half so you’ll have a dinner ready to go when you are in the throes of postpartum life. If you are looking for recipe inspiration, 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.
Versatile and nourishing pantry staple ingredients include canned fish (eg. tuna, salmon, sardines), canned legumes & beans, canned tomatoes, rice, pasta, quinoa, oats, long-life milk; and frozen veggies or berries. Be sure to pack your pantry with these postpartum essentials before bubs arrives, so you can create meals without having to leave the house.
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.
Simple one-handed snack ideas include 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 and homemade muesli slice.
7. Opt for warming, grounding and easily-digestible foods. Traditional cultures encourage dishes such as soups, broths, stews, casseroles, curries and slow cooked dishes for their nourishing, restorative and warming properties.
8. Maintain stable energy levels by including low GI carbs in meals. Examples of low GI carbohydrates include wholegrain/ sourdough/ rye bread, rolled oats, bran, quinoa, basmati rice and legumes. Aim to include these foods in each meal to keep your energy levels stable.
9. Keep well-hydrated. As we rush about our very full days, many of us remember to drink water only once we feel really thirsty. However, it is ideal to drink water or herbal tea consistently throughout the day to avoid feeling thirsty and check your urine is clear to pale straw in colour. Other tips to increase your fluid intake include setting a reminder on your phone, drinking a glass of water every time you put your little one down for a nap and before you get them back up, and/ or adding subtle flavour with frozen berries, mint leaves or citrus slices.
10. Support your mental health by including food sources of iron. We are continuing to uncover the important role nutrition may play in reducing the risk of postpartum depression. We understand there to be an association between poorer quality diets and an increased risk of antenatal depressive symptoms. Iron and omega-3 fats are also the focus of much research, due to their involvement in the production of our ‘feel good’ hormones serotonin and dopamine. Aim to include foods rich in 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 medical 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.
General information only. Always seek individualised advice from a medical or health professional.
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 @_cultivatenutrition_
Email christina@cultivatenutrition.com.au
Website www.cultivatenutrition.com.au