Ten Best Foods for the Postpartum Mom

Ten Best Foods for the Postpartum Mom

We’ve shared the best food choices when you are eating for two, but what about eating for you after your baby arrives?

There are a lot of things that can help you feel your best as a new mom, like adequate sleep (yes I know, the phrases new mom and adequate sleep rarely go together!), taking care of your skin, and paying attention to your mental wellbeing. However, a huge and often overlooked factor in keeping that "pregnancy glow” after you have the baby is the food we put in our body. Additionally, nursing moms need all the nutrients they can get to ensure mom and baby thrive during this period. 

Here are Our Ten Best Foods to Seek Out as a Postpartum Mom: 

1. Leafy Greens: Greens like spinach, kale and swiss chard are packed with nutrients like iron and calcium which are crucial for postpartum recovery.

2. Lean Proteins: Sources like poultry, turkey, lentils, fish, and legumes support tissue repair and muscle recovery.

3. Whole Grains: Oats, brown rice, quinoa and other whole grains provide sustained energy and essential nutrients, aiding in overall well-being.

4. Fruits and Vegetables: Remember the "B's" - berries, broccoli, bell peppers are rich in vitamins, minerals, and fiber, promoting digestive health and immune support.

5. Healthy Fats: Avocado, nuts, and olive oil offer omega-3 fatty acids, vital for brain function and hormone regulation.

6. Dairy or Dairy Alternatives: Calcium-rich foods like greek yogurt, milk or plant-based milk, and cheese are good for bone health and lactation support in nursing moms

7. Hydrating Beverages: Water, herbal teas, and broths help you stay hydrated, which is key for glowing skin and especially important for breastfeeding.

8. Iron-Rich Foods: Lean beef, chickpeas, fortified cereals and other iron rich foods help combat postpartum fatigue and support blood production.

9. Probiotic-Rich Foods: Yogurt with live cultures, kimchi, and kombucha help to promote gut health.

10. Colorful Foods: Seek out bright colors for a well balanced meals. Carrots, sweet potatoes, beets and a variety of other colorful foods ensure a diverse range of nutrients, supporting overall recovery.

Remember to include a variety of these foods in your diet to ensure a well-rounded and nutrient-rich postpartum nutrition plan. We understand it can be tempting to reach for that scoop of ice cream or bite of nachos, especially when you are tired and don’t have the time to make healthy choices. It personally helped me to schedule meal prep for both me and the baby - carving out some time on a Sunday helped me a ton as a new mom. And give yourself grace! It’s ok if we slip from time to time, but keep your focus on the main goal: a healthier you. It will serve not only you but your baby and your entire family. 


* Remember to consult with your healthcare provider for personalized advice based on your individual needs.

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