After my son was born, I experienced first hand how easy it is to forget about ‘Mama’. The vessel that has nourished the baby for 9 months and then, if desired, will continue to nourish the baby via breastfeeding. The later stages of pregnancy and breastfeeding are catabolic states. During the last trimester of pregnancy, the body switches to a catabolic state. Then post pregnancy, when lactation begins the body is then utilizing additional energy/nutrients to make breastmilk. This means the body is using more nutrients and energy than someone who is not busy making breastmilk around the clock. It’s hard work, Mama. And you need to nourish yourself well.
The later stages of pregnancy and breastfeeding are catabolic states.
Nourishing yourself is an incredibly difficult thing to do whilst keeping the tiny human alive. I’ve outlined some key foods to hone in on and then a few ways to make this possible based on my experience as a dietitian and a Mama.
6 foods to hone in on postpartum
Strategically include nutrient dense foods in your daily diet to maximize nutrient intake!
Liver
There is a lot of bang for your buck here and liver is quick to deliver a plethora of B vitamins, retinal vitamin a, and much needed iron.
Bone broth
Bone broth is a nourishing, comforting food that is full of electrolytes which can help hydrate the body. A bonus is that it contains beneficial collagen.
Beef
One of the most delicious and nourishing ways to increase iron in your diet! Pregnancy and birth itself deplete iron– beef is an awesome way to get more heme iron in the diet.
Leafy greens with butter
Kale, collards, mustard greens, etc. These greens are all full of beneficial k vitamins, phytonutrients, and magnesium. Cook them in grass fed butter for extra k1/k2 vitamins and nourishing saturated fats.
Seasonal fruits
While not as nutrient dense as liver, beef, or grass fed butter- fruits contain a variety of antioxidants, phytonutrients, vitamins, and minerals– depending on the type of fruit you choose. Fruit is also hydrating due to the water content.
Nourishing Soups
For example, a soup that contains onions, kale, and beef sautéed in butter, and then simmered in bone broth brings a variety of nutrient rich foods together in one warming and comforting bowl. Zuppa Toscanna is one of my favorites.
Including these nutrient dense foods are easier said then done so here are a few additional hacks to make including them easier.
Including nutrient dense foods with ease
Incorporating new foods can seem intimidating. With a few pointers and a change to your usual plans, it can be simple to include more nutrient dense foods!
Buy Liver Pate Pre-made
There’s nothing easier than picking up a package of an already cooked food to eat.
Instant Pot Bone Broth
Pick up some beef bones or save chicken carcasses. It’s as easy as adding the bones to the instant pot with water and cooking on the “soup” setting for a couple of hours!
Ground Beef
Ground beef can be used to make so many quick and easy meals- taco salad, stuffed peppers, or spaghetti to name a few! Make a double batch of meat to add to the freezer for a quick meal.
Leafy greens with eggs
Sauté in butter for a quick side dish or toss into eggs, casseroles, or sandwiches.
Pick up seasonal fruit
A rule of thumb for my grocery shopping is to pick up one type of berry, bananas, and one other seasonal fruit each week so we have a variety of choices to grab for snacks.
Easy Soups
The crock pot, instant pot, or “old fashioned” cooking on the stove– anyway you do it, soups are often an easy way to get in several nourishing foods at once. Make extra and freeze some.
From my kitchen to yours, I wish you the best of health for years to come! -Bowyn