Eating well post-partum can be difficult to keep at the forefront of your mind. Moms often forget or put other things before themselves and I'm here to tell you that it is possible and worth it to prioritize yourself. Here are some thoughts and tips to remember as you navigate new motherhood alongside your health.
The picture looks great, right?! The only easy things here are the fresh tomato & avocado, the boiled egg (maybe) and shredded cheese. Add a piece of toast and that's totally balanced! There are easy options to care for your body and thank it for what it has done this last year without stressing yourself about the time or ability to cook meals.
Prioritize Nutrient-Dense Foods
Adding a newborn to you heart and home shakes everything up! I remember all I could think about what taking care of my new daughter while continuing to care for our home and dogs. It wasn't until my baby started solids at 6-7 months old that I realized how few veggies I was eating compared to what I'd eat pre-baby.
Start making nutrient dense foods a priority postpartum. It we help your energy and mood. Did you know vitamin D directly effects your mood? Not having enough can lead to depression, something most postpartum women are already prone to. I wasn't someone who had freezer meals prepped and no one brought be meals either (something I'm still slightly bitter about).
When you're in the thick of it, frozen items make this task easier. I personally like the frozen rice or cauliflower rice and veggie bag mixes because they're more filling than just veggies. throw some chicken with a canned sauce in the crockpot, or beans, for a protein to your veggies and rice. Keep in mind fruit, berries in particular have so many good things for you! There's always at least one berry in season at all times!
Replenish Essential Nutrients
While you're taking postnatal vitamins and ordering grocery delivery, keep in mind that you're replenishing stores in your body. You're giving back to it for making this wonderful little human. You deserve good food. If you're really drained, don't be shy to ask for help from your partner or a close family or friend. It seems like everyone offers to help and asks what's needed post partum, but very few show up on their own accord.
The easiest thing, though, is a postnatal vitamin. You can also just continue to take your prenatal vitamin if you have some left over. I also suggest a calcium supplement. My mother has osteoporosis so I'm more prone to get it too. This made me cautious to take care of my calcium AND calcium absorption vitamins postpartum. I really liked this caramel chewable calcium supplement linked below.
Hydrate, Hydrate, Hydrate
Go get yourself a cute water bottle, or two, and chug it! When breastfeeding and pumping, I easily drank 1.5 gallons a day! I still drink around a gallon a day (most days) from my postpartum habit. If you really don't like the taste of water, there's healthy non-dye additions you can sprinkle to your water. A cheaper and easier option is to just infuse water with things like lemon, cucumber or strawberries.
It's easy to drink when you're thirsty and around water. It's another thing to actively remember to drink, especially if you're busy. Early postpartum, during weeks 1-8, you should be home and not busy so keep water nearby at all times and drink it up! Later on when you're well enough to run errands and be a bit busier, keep the habit going by keeping water with you. You're still recovering, even if it doesn't feel like it anymore.
Balance Meals and Snacks
OK, I know most women can survive off a girl dinner of salad, Cheeto's and garlic toast (YUM!), but if you're like most women, you also get cranky when you don't have a balanced meal for a while. You every get that feeling like you just need a meat, veg and potato after a few days of pure snacks? Is it only me? Your body craves balance. Go back to the replenishing section and remember that you're thanking your body by feeding it well. Try to have full balanced meals each day, even if it's a tuna sandwich or oatmeal and fruit. Don't worry, there are quick and easy options to do this without cooking.
Listen to Your Body
Eat what you want, when you want. I remember craving salad, but didn't have the time or physical ability to put one together. Salad seems to be a common crave during pregnancy too, according to myself and close friends anyways. This is where you can ask for help. Voice what you need, either to your partner or to Uber Eats!
Also pay attention to your hunger cues. I know it gets hectic and you would rather take care of something else while you're "free" from baby for a few. You'll get busy and forget you were even hungry, thirsty or had to pee until you have them again and then you may not get the chance to do what you wanted all along. Housework can wait! Pause and do a check in with your body when you have a second and take care of yourself first. This will help you keep energy for yourself throughout the day and it will help your mental health.
Support and Guidance
Pick a healthcare provider that you feel most comfortable with, your OB, general provider, lactation consultant or a reputable book. Find your answers regarding your physical, emotional and mental health post birth. Reaching out to the internet with my questions helped me feel less alone, hearing other women's experiences made me feel normal when I thought my feelings were not normal. I found tips and plenty of education by reaching out to my lactation consultant and OB. It took a solid 16 months post birth before I felt any bit of myself again. Even after 2 years, I take certain vitamins and herbs to maintain hormonal and emotional balance. I still use nutrition to keep my body feeling healthy. Find your system and balance and be your own support when you have the knowledge you need!
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