The shift from pregnancy to motherhood is a remarkable and transformative experience, so it’s no surprise that nutrition plays a crucial role in ensuring a smooth transition into the postpartum period. After birth, your body undergoes significant changes and needs specific nutrients to support recovery, lactation, and your overall wellbeing.
Our naturopath Paige says:
“The key to your wellbeing is variety, you don’t have to do it all but trying to make a conscious effort to include specific nutrients that will balance and nurture you can be simple and effective. Adding some protein to each meal or eating regularly outside in the sunshine can transform your whole day.”
Let’s explore the essential nutrients you need to incorporate into your diet during postpartum to help you thrive below…
1. Iron
Iron is vital for replenishing the blood supply after delivery and preventing postpartum anemia. Iron-rich foods will help restore your energy levels and support overall health. Consider including these iron-rich foods in your diet:
- Organ meats like Chicken Liver
- Red meats like lamb and beef
- Lentils
- Spinach
Check out our Braised Lamb Shanks and Sweet potato and spinach daal for easy recipes to manage your iron during postpartum.
2. Calcium
Calcium is crucial for bone health, especially if you’re breastfeeding, as your body needs extra calcium to produce milk. Some good sources of calcium for your diet include:
- Dairy products (milk, cheese, yoghurt)
- Leafy green vegetables (kale, broccoli)
- Almonds
- Sardines
3. Vitamin D
Vitamin D is so important for immune function, enhances calcium absorption and supports bone health. It also plays a role in mood regulation, which is particularly important during the postpartum period. To boost your vitamin D levels during postpartum, consider including the following:
- Sunlight exposure
- Fatty fish (salmon, mackerel, sardines)
- Vitamin D supplements (after consulting with your healthcare provider)
4. Essential Fatty Acids
Essential fatty acids are essential for energy, brain health and are also beneficial for your baby’s brain development if you’re breastfeeding. Consider including these sources of essential fatty acids in your postpartum diet:
- Fatty fish (salmon, mackerel, sardines)
- Chia seeds
- Flaxseeds and flaxseed oil
- Walnuts
5. Vitamin C
Vitamin C aids in tissue repair and supports the immune system. It also enhances iron absorption from plant-based sources, making it an essential nutrient for postpartum recovery. Include these vitamin C-rich foods:
- Citrus fruits (oranges, lemons, limes)
- Strawberries
- Kiwi
- Capsicum (especially red and yellow)
- Broccoli
6. Protein
Protein is essential for healing and rebuilding tissues after birth. It also supports muscle recovery and helps maintain your energy levels. Ensure you’re getting enough protein by including:
- Chicken
- Turkey
- Fish
- Eggs
- Beans and legumes
- Greek yoghurt
Check out our Quick Crustless Quiche for postpartum breakfast inspiration and our Italian chicken tray bake + Easy Chickpea Curry dinner recipes.
7. Fibre
Fibre is important for digestive health and can help prevent constipation, a common issue after childbirth. Remember to include high-fibre foods in your diet such as:
- Whole grains (oats, brown rice)
- Fruits (apples, pears)
- Vegetables (carrots, peas)
- Legumes (beans, lentils)
Take a look at our Rhubarb and apple crumble bars and the Split Pea, Fennel and Ham Soup recipes to get your postpartum fibre.
8. Hydration
Staying hydrated is crucial, especially if you’re breastfeeding, as it helps maintain your milk supply and overall health. Aim to drink plenty of water throughout the day, and consider herbal teas and broths for added hydration.
The postpartum period is a time of both healing and adjustment. Prioritizing your nutrition in this time is so important to help support your recovery, enhance your energy levels, and boost your overall well-being. Remember to consult with your healthcare provider or a nutritionist/naturopath to tailor your diet to your specific needs. By nourishing your body with these vital nutrients, you can thrive as you embrace the beautiful journey of motherhood.
Freebie: Printable Postpartum Meal Planner
To help you stay on track with your postpartum nutrition, we’ve created a free weekly meal planner printable. Pop your email in the box below and we’ll send it right to your inbox. Perfect way to plan your postpartum meals with ease, ensuring you get all the essential nutrients you need during this important time.
