Balanced Nutrition in Postpartum — Why It Matters & What It Looks Like
Something happens when you become a mother.
In your arms, you hold your whole world. It’s only natural that you begin prioritizing your little one’s needs above your own, putting your mental and physical health on the back burner.
But did you know that your own health can impact your relationship with your baby and your experience as a first-time mother?
It’s so important to take care of yourself — if not for yourself, then for the fact that to your baby, YOU are everything. And that everything needs to be strong and healthy.
Find 30-minutes to exercise, even if it’s just a walk. Say yes to the coffee date with your friend. Take a long drive by yourself, blasting the tunes you love the most. Do the things that make you feel good.
One of those feel-good things that tend to be overlooked is diet. Understanding the importance of balanced nutrition during postpartum is a game-changer.
Ok, ok…
We know what you’re thinking: another thing to add to my to-do list.
Even if you feel like it’s another chore, or that you have too many obstacles in the way of eating right, there are ways to establish healthy, attainable eating habits that will help you lose weight, feel happier, and stay energized throughout the day.
Why Is Nutrition Important In Postpartum?
Nutrition is an important part of restoring your physical and emotional health during postpartum. Katey Chambers, a health coach for new mothers, explains why the postpartum period is a critical time to have the essential nutrients in your diet.
“Pregnancy takes a huge toll on a woman’s body, and recovering from birth is a very slow and delicate process that requires a lot of intentional self-care, and I view food and nutrition as an important part of [this]. It’s important to support your body during postpartum by eating whole, nutrient-dense foods to [not only] promote recovery but to support your mental and overall wellness.”
As all postpartum mothers know, you barely get to spell the word “recovery” before newborn duties take over. It certainly feels like you barely had time to heal, so how the heck can you have time to worry about the contents of your fridge?
You’re scoffing at us, aren’t you? We get it! You’re exhausted! This is an extremely busy time for you and your growing family.
Here’s why it matters: your diet can become part of your self-care; it can be one more way you fulfill your needs and prioritize your wellness in those early days of motherhood. With the right nutrition, your body can start to recover from the wounds of childbirth (tears or surgical incisions), prevent you from feeling sluggish, reduce cravings, and make you feel fuller and more satisfied with the food you eat.
Biggest Nutritional Struggles for Women In Postpartum
Having essential foods that give you the most nutrients, minerals, and vitamins can help you flourish during the early days of motherhood.
And if you’re breastfeeding, nutrition can be a major factor in increasing your milk supply and supporting your baby’s growth.
However, we definitely know how hard it is to start having balanced meals when there’s SO much information about different diets.
As a mom herself, Katey understands the challenges postpartum women face when it comes to nutrition and navigating newborn life.
“Time and motivation are definitely the two [main obstacles] that I feel like I hear most from the women I talk to. As new moms, we’re consumed with our baby’s needs and taking care of them, and it’s really easy to neglect our own needs. Sometimes, we feel guilty for putting ourselves first. Or, we’re too exhausted. Thinking about what to eat is the last thing on our minds.”
As a result, two different scenarios can happen:
We don’t eat enough, which means we’re not nourishing our bodies.
We make less healthy choices when it comes to our food, gravitating towards quick and easy pre-made or processed foods (a.k.a things like fast food or frozen meals).
For Katey, her own relationship with nutrition began by becoming aware of her body’s needs.
“Those quick easy grabs of processed food or less healthy choices were actually very counterintuitive in terms of how they were making me feel.”
Many mamas can relate to picking up the easiest and most accessible thing to eat around the house — a snack or a meal that requires minimal effort. Yet in reality, those quick processed meals can actually end up making your exhaustion and mood worse the more consistently you eat them.
Research has shown that gut health — and having a diet that supports the growth of essential gut bacteria — is related to the development of anxiety and depression. An estimated 90% of the body’s Serotonin —a neurotransmitter, or chemical messenger, that plays a vital role in emotions such as happiness — is produced in the gut.
Basically, eating nutritious food benefits your body AND your mind.
“Once I slowly started making changes and viewing it as what I could [eat] that would be more nutritious and add [more] value into my diet, the more I gravitated towards those foods. It became what I craved [because] I felt like it was keeping me satisfied and [gave] me the energy I needed in postpartum.”
So mama, tune in to how the food you’re eating makes you feel. This can be the first step in creating healthier habits that start with small, but conscious choices.
What Essential Foods Do You Need In Postpartum?
The key is to have a balanced plate that will set you up for success.
Katey’s four-step concept can give you a way to get the essential micro and macronutrients you need to start feeling good in your postpartum.
Here’s the scoop:
Half your plate should be filled with a wide variety of veggies
Provides plenty of fiber, vitamins, and minerals
¼ of your plate consists of protein
Aids in recovery, energy, and immunity
Examples of protein include seeds, eggs, beans, lentils, lean meats, fish, and poultry
The other ¼ of your plate is starchy veggies or whole grains
Essential in Vitamin B, iron, protein, and fiber
Starchy vegetables include sweet potato, peas, butternut squash, carrots
Whole grains include whole grains pasta, oats, brown rice, bread, quinoa
Incorporate a healthy fat
Helps digestion, makes you feel full, regulates body temperature, and reduces cravings
Examples of healthy fats include avocados, oils, cheese, nuts, and seeds
“If people stick to this concept, it will check a lot of boxes [and] could help with deficiencies that are common in postpartum such as iron, B vitamins, omega 3’s and magnesium.”
If you’re a breastfeeding mama, your caloric intake is higher to help increase your milk supply. Incorporating this type of balanced meal into your diet can not only help you feel better (and less guilty about the calories!), but it also gives your baby essential nutrients. Oh, and don’t forget to stay hydrated.
How Do We Start Healthy Habits In Postpartum?
If you’re keen to have a healthier diet, the following is what to look out for or eliminate from your meals:
Foods with added sugars
Processed foods
Most fast food
Caffeine
Alcohol
Of course, this is totally easier said than done, but Katey shares her tips on how to make this process more manageable for busy mamas.
It starts by taking a little time to plan each day and establish ways to remove some of the hassles of grocery shopping.
Shop online and create personalized lists containing healthy items
Buy in bulk with memberships that help with your replenishment system at home
Take one hour out of your day to prepare pre-made meals and batch cook so that you’re ready to quickly throw a meal together
Revamp your spice rack
Take monthly inventory of your pantry
Have healthy easy-grab snacks around the house such as hummus to go with your veggies, almond butter, nuts, yogurts, berries, or edamame
Setting aside time to plan and being intentional with your food choices lead to consistent habits. It’s amazing how you’ll start to feel more energized and equipped to handle what the day has in store for you.
Balanced nutrition helps us to feel good on the daily, and it’s extra important during one of life’s most transitional stages.
“[As mothers, we should feel] empowered to know that being a mom is the reason why we should be giving ourselves the proper self-care.”
Amen to that!
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A BIG thank you to the wonderful Katey Chambers for all her wisdom and grace while collaborating with Bloome on the topic of nutrition in postpartum.
Katey is a personal health coach who understands what all first-time moms are going through. As a mama herself, she helps women feel better by implementing simple and manageable methods for eating healthy, incorporating easy daily movements, and using stress-reducing techniques that are absolutely essential when it comes to your self-care.
You can snag her FREE nutrition guide that breaks down what you need to help you lose weight and feel happier.
You can also follow her on Instagram for her tips and tricks that are SO mom-friendly and easy to follow.