Nutrition Tips for Surviving and Thriving During Postpartum and Breastfeeding

by Jeni Standard, Certified Lactation Counselor, Doula and Childbirth Educator, Herbalist

Sleep deprivation and fluctuating hormone levels are real, and they are certainly enough to deal with on their own. Add in poor nutrition and you've got a fine recipe for postpartum depression, and low milk supply. Do yourself a favor, and take some time to plan for your postpartum period while you are still pregnant. Your wellness is worth it!
 

Here’s a simple recipe for a nutritious smoothie perfect for the postpartum time. It's packed with magnesium to alleviate muscle soreness, and potassium to help keep you hydrated and combat fatigue, and if you add a handful or two of raw or frozen spinach, it's packed with iron to rebuild blood stores.

For the postpartum time, new parents should concentrate on protein and collagen-rich foods to support the growth and repair of cells and to rebuild connective tissue. While delivery food services are quick and choices plentiful, limit refined, processed foods (sauces, drinks too!) and add anti-inflammatory foods to your meal plan in order to speed healing and sustain long-term diet success.

So fill your fridge, freezer, and pantry with ready-to-eat, delicious, nutrient-dense foods to help you optimize your post-natal time. Also, consider kitchen equipment that will make cooking easy and healthy. A high-powered blender like the Ninja is an affordable addition for quick smoothies and soups. A slow-cooker or all-in-one pressure cooker like the Insta-Pot (or Ninja) can cook frozen foods fast, make stews, roasts, yogurt, etc. Have fun and explore! Check out more ideas for healthy recipes, as well as tips for simple meal prep, here on our Pinterest board.

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