Introduction
Postpartum is one of the most vulnerable times in a woman’s life where she needs to be cared for and nurtured in order to recover quickly and efficiently. One of the biggest mistakes women make in the first 42 days postpartum is neglecting their nutrition. Whilst the first initial weeks after having a baby can be chaotic, a new mum’s nutrition should be of top priority.
In this article we look at how a new mum should be eating to support herself, the most ideal diet to aid recovery and how nutrition can support a new mum.
Postpartum Nutrition 101
Your nutrition is crucial during the first few weeks postpartum. Prioritise eating three main meals a day, as well as snacks throughout the day and night, as needed. Eating regular, balanced meals that contain protein, fats and carbohydrates will help to regulate your nervous system and blood sugar levels, support energy levels and stabilise hormones.
During this time consuming more calories than usual is most ideal as your body needs the additional energy to help heal and recover. The additional calories will also help with energy production whilst sleep deprived. It is also advised to stay on your prenatal vitamins for the first 12 months postpartum.
While a nutrient dense diet is most ideal, your prenatal vitamins will help to fill any nutritional gaps your diet may contain.
Postpartum Diet Guidelines
During the first 42 days, a diet including warm, cooked foods that are nourishing and easy to digest is what a new mum should focus on.
Consider adding foods like ghee, lentils, grains, fruits and vegetables into your daily diet. An Ayurvedic style diet is suggested to new mums as research shows this style of diet promotes digestion, immunity, vitality and rejuvenation as well as healing. An Ayurvedic diet may also assist mood and mental health as suggested by research.
Some Ayurvedic style meals ideal for postpartum include Kitchari, congee, oatmeal, stewed apples and sweet Nepali rice pudding for example. Many of these meals can be made in bulk during third trimester and frozen into portion sizes to consume during postpartum.
Iron Needs During Postpartum
Women are prone to blood loss during child birth and postnatally. During this time, it is advised that new mums consume a diet high in iron to help replenish blood stores within the body.
If following an ayurvedic style diet, iron sources include black sesame seeds, mushroom, cauliflower, potatoes, apples, liver, chicken breast, read meat, black beans and chickpeas. You may like to also incorporate an iron supplement into your regime if an iron deficiency occurs.
Chat with your doctor about your iron needs post labour.
Summary
In summary, a new mum should focus on healing and recovering during postpartum. By consuming regular, nourishing Ayurvedic style meals and snacks, a new mum will enhance her digestion, vitality, rejuvenation and vitality. Whilst eating a nourishing Ayurvedic diet, a new mum will also support her nervous system, blood sugar levels, energy, hormones and iron needs.
References
https://pubmed.ncbi.nlm.nih.gov/34323235/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4815005/
