We see you: constant feedings, sleepless nights, mental and emotional overload. Focusing on what you eat seems like the least of your worries. But, with a bit of attention to certain nutrients you can focus on the right postpartum food and ensure your body will recover well from birth, and improve your energy and mood. Special notes as well for breastfeeding and formula feeding, below!
3 crucial nutrients for your postpartum diet
There are no big surprises to be found. The classic nutritional recommendations are here again: drink lots of water (with electrolytes for a bonus), and eat fruits, vegetables, whole grains and protein. Below we will go through details on what nutrients are important and why, and how to get them in your postpartum diet.
Postpartum Pack
6 hours of learning taught, 6 hours for you.
You will be taught by 8 postpartum and movement specialists about your body after birth and into motherhood. There is information on body care, nutrition, yoga, mental health, return to movement and much more.
#1 Iron
To repair tissue, build up your blood supply and make hormones. Iron is essential for your baby’s thyroid development.
Lean meat, seafood, poultry, leafy greens, lentils, kidney beans, peas, nuts.
To increase your body’s absorption of iron combine it with vitamin C (citrus fruits, sweet peppers, tomatoes, broccoli, brussel sprouts). Avoid calcium (dairy) at the same time as this decreases absorption.
If you had a hemorrhage, you need to build up your blood supply with both iron and protein.
#2 Vitamin D
To support your nervous system, brain and immune system, maintain bone health and reduce the risk of postpartum depression and anxiety.
Fatty fish (like salmon, tuna, sardines and mackerel), fortified dairy, orange juice, egg yolks and getting outside in the sunshine.
If you had gestational diabetes it is especially important to evaluate and monitor vitamin D postpartum.
#2 Omega-3s, especially DHA
To improve your mental focus and reduce inflammation and risk of postpartum depression. DHA is involved in baby’s brain and vision development.
Fatty fish (like salmon, tuna, sardines and mackerel), nuts and seeds (such as walnuts and chia), fortified dairy, colorful fruits and vegetables, and plant oils.
Postpartum diet: if you are breastfeeding
The same rules apply in postpartum as they did during pregnancy – your baby will take what it needs from your diet and then from your nutritional stores. So make sure you are filling them up. And if you are wondering- the answer is yes, finish up your bottle of prenatal vitamins. The same nutrients that helped your baby grow on the inside will help them out in the world.
If you are looking for other recommended postpartum supplements, especially for nursing mothers, Maria, our midwife, and Alex our dietician have their product recommendations available in our shop.
When to supplement Vitamin D and Vitamin B12
Breastmilk does not contain vitamin D and babies should not be exposed to sunlight, so babies that are breastfeed or mixedfed should get a supplement of 400 IU (10 mcg) per day from birth until at least age 1.
Vitamin B12 is important for your baby’s neurological development. Babies with too little B12 are at risk for developmental delays and poor brain growth. Levels of B12 are normally sufficient in breastmilk. However if you are vegan, vegetarian or consume little animal source food, your vitamin B12 levels may be low and a supplement for you and baby could be helpful. B12 is found in clams, tuna, liver, beef, salmon and fortified dairy and cereals.
Choline and Iodine
You require more choline and iodine during lactation. You can find iodine and choline in dairy products, eggs, and some seafood.
Energy Bite Recipe
Alex, our Registered Dietician, shares her
easy to make energy bite recipe for that extra
boost you need postpartum, or really anytime.
Guaranteed to be loved by any toddlers in
your house too – if you can share!
Postpartum diet: if you are formula feeding
Make sure to choose a formula that has both DHA and iron as these are important for baby’s development. Formula is fortified with vitamin D so exclusive formula-fed babies are covered. However, if your baby is mixed fed make sure to supplement with 400 IU (10 mcg) of Vitamin D daily until at least age 1.
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