We all live in a culture that prizes petite figures, and strives toward bodily perfection. Woman are constantly presented with new ways to diet, and during our reproductive years encouraged to “get that body back” as soon as the baby is born.
I feel that this is harmful to the mental and physical well being of new mothers, who should be concentrating on nourishing themselves and their baby, not how many pounds she has lost in the weeks following birth. The diet mindset during our Postpartum period is dangerous, as women begin this time already in a state of deficiency. Iron levels are typically low, cellular & tissue repair are taking place, our bodies are fatigued, AND whether you choose to breastfeed or not, your body is immediately beginning to make milk for your new baby. All of these biological processes require a lot of energy, in the form of calories and nutrients, the later of which we lost a whole lot of during the course of child birth.
Lily Nichols, author of “Real Food for Pregnancy” is researching and presenting the most up to date pregnancy and postpartum nutrition requirements, and has conclusively found that our caloric and nutrient needs go UP postpartum, from during pregnancy. Yes, this means we need to eat MORE, and with great intention throughout our recovery from childbirth. She has found that Iron deficiency, as well as other nutrient deficiencies are one of the causes of Postpartum Depression, as well as insufficient milk supply, and fatigue.
Makes sense right? I know I feel awful 2 hours into the day if I haven’t carved out time for myself to make and eat a nutritious breakfast full of good fats, lots of color and plenty of protein, along with as much water as I can get into my body to propel me forward into the rest of the day.
Some suggestions I have for setting yourself up for optimum Postpartum Nourishment:
-Ditch the coffee. I know this is a hard ask, but our bodies and babies simply don’t need the caffeine, and starting our day with a mug of coffee is a sure fire way to begin the day dehydrated.
-If you must drink coffee, switch to decaf, and make sure to drink at least a pint of water first thing, before you brew yourself that joe.
-Assign someone in your household the task of cooking you breakfast, for at least the first month Postpartum. Breakfast is the most overlooked meal for tired new mamas, and one of the most important! Make sure to focus on getting protein, vegetables and good fats into that first plate of food-it will go the farthest and provide you with the most nutrients. Eggs, slow cooked meats, soups, and stews are all wonderful!
-Drink chicken/beef/or pork broth throughout the day! This is easily one of the best ways to incorporate extra hydration and nourishment to your day, as well as plenty of collagen and glycine, which your body NEEDS to perform cellular/tissue repair. Have your partner brew a huge pot at the beginning of the week, and heat yourself up a cup whenever you need a quick snack. A delicious add in is seaweed for extra Iodine!
-Have a friend organize a Meal Train for you. Make sure for the first month or two that you have friends and family who will show up with a hot meal-this can offer a tremendous amount of peace, and reassurance that yes you will eat!
-Stock up on easy snacks like Seaweed, nuts, hard boiled eggs, fruits, soups and stews ahead of delivery. A stocked pantry/fridge is a beautiful thing! Better yet-invite some friends to come over and cook a bunch of meals with you to freeze!
-Hire a postpartum professional who can offer you emotional/food support during these initial days as a new mother.
For more information on our Nutrient & Caloric Needs Postpartum, please head over Lily' Nichol’s Website