This is part one of a series of posts on how new moms can look at postpartum nutrition. Special thanks to Registered Dietician Rebecca Jaspan for sharing her knowledge and expertise! To learn about the East Asian Medicine Perspective, you can check out my article here.
A Guest Post by Rebecca Jaspan, MPH, RD, CEDS, CDCES
Most people know the importance of nutrition during pregnancy. You are growing an entire human after all. But did you know that your nutrient needs are even higher in early postpartum? You’ve just completed an amazing feat of growing and birthing your baby, but whether you are breastfeeding or bottle feeding, your body has more work to do. While feeding your baby is a central focus in the early postpartum weeks and months, nourishing your own healing body is just as important.
Why Nutrient Needs are Higher Postpartum
Nutrition is so important postpartum for a number of reasons. Pregnancy can take a toll on the body nutritionally as the growth of your baby is prioritized. Your body needs to replenish the nutrients that were transferred to your baby during pregnancy and start to build back up its stores for you. Secondly, the body requires a lot of nutrients to recover from childbirth. Whether you had a natural birth or C-section, your body expended a lot of energy and needs extra nutrients for tissue repair. Finally, if you are breastfeeding, the body requires even more calories and nutrients. This is about equivalent to the amount needed in the third trimester, 300-500 extra calories per day. The process of making milk is extremely demanding and the nutrient density of your milk is also a reflection of your diet. These higher calorie needs last until you wean from breastfeeding. If you are not breastfeeding, calorie needs will decrease after the 6-8 week recovery period.
Nutrients to Focus on Postpartum
The most essential part to ensuring a smoother postpartum recovery is adequate calories. In addition to getting enough calories, here are some nutrients that are of particular importance in the postpartum period.
Protein: Protein is essential for the healing and repair of tissues. Specifically, protein supplies collagen-building amino acids, glycine, proline, and hydroxyproline, which are key for connective tissue healing after birth. High protein foods also help to conserve muscle while resting and recovery.
Carbohydrates: Carbohydrates are the body’s preferred fuel source and provide an important source of energy. Whether or not you are breastfeeding, the body is working hard to recover from childbirth. Not to mention, taking care of a newborn is a lot of work! Your body needs carbohydrates to restore glycogen in the muscles and provide a constant supply of energy.
Iron: Iron helps transport oxygen in the blood and is imperative for energy production. Iron needs increase postpartum to combat blood loss and prevent anemia. There is also research showing that adequate iron intake can help prevent postpartum depression.
Healthy Fats: Foods high in healthy fats are essential for keeping you full and satisfied. Monounsaturated fats and omega-3 fatty acids are also important for their anti-inflammatory effects while the body is healing. If you are breastfeeding, high fat foods help to enhance breastmilk and are important for baby’s brain development.
Anti-inflammatory spices: Warming, anti-inflammatory spices such as ginger, turmeric, and cinnamon, help decrease inflammation and support a faster recovery.
Fiber: As constipation can be an issue for many postpartum, high fiber foods should be included with meals and snacks. Vegetables, fruits, oatmeal, legumes, and nuts are all good sources of fiber.
Be sure to also continue taking your prenatal vitamin. While nothing takes the place of whole, nourishing foods, your prenatal vitamin acts as an insurance policy, especially as you are replenishing nutrients after birth. Breastfeeding moms should continue taking it through the duration of breastfeeding. It is recommended that all women get tested for deficiencies at 6-12 weeks postpartum. Important labs to get include a complete blood count, iron, ferritin, vitamin D, B12, and a thyroid panel. Any extreme fatigue, dizziness, or heavy bleeding are indicators that further testing may be required.
Strategies For Feeding Yourself Postpartum
When you are in the thick of taking care of a newborn, it is easy to forget to take care of yourself. With some planning prior to baby being born, you can set yourself up for success. My number one recommendation to all of my pregnant clients is to make a freezer stash of meals in the months leading up to birth. Fill your freezer with hearty soups and stews, meatballs, grilled chicken, and breakfast burritos that provide sources of protein, carbohydrates, iron, and fiber. Energy dense snacks like muffins, oatmeal bars, and energy bites are great to keep in the freezer as well for quick and filling snacks. While all of this meal prep is certainly a lot of work before baby is born, it pays off in dividends after. Having nourishing meals and snacks on hand optimizes postpartum recovery so you have more time to soak up the newborn cuddles.
Additionally, it is helpful to make a grocery list of items you will need on an ongoing basis. When friends or family ask how they can help, give them your grocery list. Finally, don’t be afraid to ask for help. This goes well beyond food, but allow friends and family to bring meals and lean into takeout when you need. They say fed is best for babies; the same rings true for parents. Happy and well-fed parents lead to happy babies.
If you’re interested in learning more from Rebecca, check out her website here and Instagram here!