What To Know When It Comes To Postpartum Nutrition

By Nadia Murdock

There is a lot to think about when it comes to your postpartum journey. Sometimes you don’t figure these things out until you are in the thick of it! If you are looking to get ahead of the learning curve, there are a few key things you should keep in mind as you make your postpartum plan. Kimberly Daly the founder of Mama Love, LLC is a company that provides nutrition products for strong mothers with fitness and breastfeeding goals. With so much information out there it’s hard to know what you should or shouldn’t be eating. Kimberly keeps it simple and breaks down what most postpartum women are lacking and the best nutrition for both mama and baby. 

When it comes what moms are lacking, protein ranks high on the list. “Vitamin B12, iron and choline are commonly lacking in postpartum women, which can throw off your energy level and slow down the body’s ability to heal and repair. You can get those nutrients from animal protein sources—whole eggs are especially good because they have all three.” Daly further explains. 

If you are an active mom you will really need to pay attention to the amount of food you are eating. You want to avoid skipping meals and truly make sure you are consuming enough meals as well as snacks. Time can easily escape you, when you are hungry you may find yourself often eating on the go and making due with your kids leftovers. Skipping meals or not eating enough can slow down your hormonal shift that plays a role in your metabolism and energy-storage returning back to the state it was before conception. 

Let’s keep it simple as promised! Below is a quick reference guide when it comes to fueling your body properly postpartum, keep this list handy if you are looking for new ideas or friendly reminders.

Protein: Good sources of protein include beans, nuts, eggs, lean (unprocessed) meat, and yogurt (if you and your baby can tolerate dairy).  Kimberly says, “Studies show taking in more protein can improve wound healing, which is basically what your body is doing after you deliver—repairing sensitive areas, retracting the uterus, knitting your abs back together, and more.” 

Tip: 20 Quick and Healthy Breastfeeding Snacks 

Avoid prepackaged foods: Focus on foods that will provide all the goodness you need (avoid the inside aisles of the market). Think vegetables, fruits, whole grains, and lean meats. This isn’t a quick option by any means but it’s worth it. Try planning a head when you can and keep the health bars (read the ingredients) on the back burner for time crunch days. 

Tip: Veggie snack pack ideas 

Think outside the box: Staying satisfied doesn’t have to be hard if you are choosing the right foods cauliflower, flaxseeds, and peas are all rich in iron and choline. “Open a can of mild-flavored white beans and sprinkle on salads or pasta, or mash ‘em up into a spread for whole-grain toast or crackers. Stock up on easy-to-grab snacks, like apples, bananas, and nuts, and smoothie ingredients, like bags of frozen fruit, plant-based protein powder, and non-dairy milk.” suggests Kimberly.

Tip: Try this Overnight Oats Recipe (paleo friendly). 

Whether you are a first time mama or not, you learn something new with each pregnancy. Be kind to yourself and find ways to educate yourself so that you can fuel your body the best way possible. 

Did you know Gratisfied Bars are great for postpartum nutrition? Not only are they an on-the-go satiating option full of protein and healthy fat, but they contain ingredients that support milk supply!

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