How to Optimize Your Postpartum Nutrition as a New Mom

Bump, Birth & Beyond – A Maternal Nutrition Workshop

Fueling Your Motherhood Journey – Just in time for Mother’s Day!
11:15-12:15 on Sat. May 10th at RTR Pilates Vienna Studio
Register today!

Becoming a mother is an incredibly exciting, humbling and life-changing experience. Watching your body grow and adapt month after month until you are finally holding your baby in your arms is truly remarkable. However, the truth is that pregnancy, childbirth and the postpartum period are very taxing on a woman’s body. In fact, these periods are considered the most “nutritionally expensive” of any life stage, meaning that they require significantly more energy and nutrients than at other points in your life! Taking that into consideration, it is crucial for women to know how important the Fourth Trimester really is for replenishing those nutrients.

The way you nurture and nourish yourself during this time directly shapes your baby’s health, not just for infancy, but for the rest of his or her life. The foods you choose to eat, the supplements you take, how you move your body, how you manage stress…all of this has a direct impact on how you feel physically and mentally. It also helps to ensure your baby is growing properly, sets you up for a better postpartum physical recovery, and can even prevent breastfeeding challenges, hormonal fluctuations, and postpartum mental health struggles.

Postpartum caloric, vitamin and minerals needs are actually higher during postpartum and lactation than while pregnant, so new moms generally require more food, especially if breastfeeding! Even if your pregnancy diet was less than optimal (aka bags of Cheetos and containers of ice cream every night), it is not too late to benefit from nutrition changes. The good news is that it doesn’t need to be complicated to be effective.

Here are some quick postpartum nutrition tips:

Focus on Protein. There is a lot of attention on protein these days and for good reason! Protein helps to rebuild tissues, repair skin elasticity, increase satiety and prevent cravings, balance your blood sugar, and support hormone production. An optimal goal is around 30 grams of protein per meal, preferably through real food sources like fish, meat, eggs, dairy, poultry, etc., though high quality protein powders and bars can come in handy when you’re short on time and hands.
Regulate your Blood Sugar with Protein, Fat and Fiber – Blood sugar spikes and crashes from eating sugary or starchy foods can trigger inflammation throughout the body. This often leads to intense cravings for carbohydrates later on (i.e. ice cream, chips, candy). Protein, fat and fiber help to slow down digestion, increase energy and stamina, and keep you full for longer periods. They also have higher amounts of vitamins and minerals that support milk production and mom’s mental stamina. Note: this doesn’t mean that you shouldn’t eat any carbohydrates at all! Just pair them with some PFF for a more balanced plate.
Lean into Meal Prep – Postpartum meal prep is a total lifesaver, especially during the first few weeks when time and energy are lacking. Preparing nutrient-rich meals and snacks doesn’t need to be complicated and time-consuming. Think slow-cooker and freezer-friendly options that can pack a punch, like soups, stews, curries, casseroles, chili, etc. Smoothies, egg muffins, oatmeal energy balls, yogurt parfaits, chia seed puddings can also be easily assembled ahead of time and stored in the refrigerator or freezer.
Supplement with added nutrients – It’s recommended to continue taking your prenatal vitamin for at least 6 months postpartum or the duration of breastfeeding. This helps to ensure that you’re getting the minimum amount of essential nutrients to replace those lost during pregnancy and childbirth, as well as to support baby’s development and mom’s thyroid function. These include omega 3 fats, choline, folate, iodine, zinc, vitamin C and magnesium.
Set reminders for yourself to eat and drink. It sounds silly, but many new moms are so focused on their baby’s eating schedule that they unintentionally forget to eat. Whether it is setting alerts on your phone, leaving sticky notes around the house, or keeping snacks and water where you are breastfeeding, it’s essential to give your body consistent fuel to function properly. Skipping meals and going long periods of time in between eating can lead to low blood sugar, low energy and fatigue, and decreases in milk supply.

As a mom of three children who has gone through my own postpartum journeys, I completely understand how overwhelming, and honestly selfish, it seems to focus on yourself during this chaotic time. I mean, hello mom guilt! The good news is that it does not have to be complicated, and you do not – and SHOULD not – have to do it on your own. It may seem challenging in the beginning, but learning how to optimally nourish and fuel yourself with food will ultimately set you up for a healthier, more empowered postpartum experience.

Bump, Birth & Beyond – A Maternal Nutrition Workshop