A Guide to Postpartum Eating

Becoming a mom is one of life's most rewarding experiences. However, it also comes with its fair share of challenges, including figuring out what to eat to fuel your body and support breastfeeding. Don't worry, new mama, we've got you covered!

Why is postpartum nutrition important?

• Healing:Your body has been through a lot, and proper nutrition can help it heal faster.
• Energy:Taking care of a newborn is exhausting! Eating nutritious foods will give you the energy you need to keep up.
• Milk supply:A balanced diet can help support your milk supply and ensure your baby gets the nutrients they need.

What should you eat?

• Protein:Essential for building and repairing tissues. Good sources include lean meats, poultry, fish, beans, lentils, and tofu.
• Calcium:Important for bone health. Dairy products, leafy green vegetables, and fortified plant-based milk are good sources.
• Iron:Helps prevent anemia. Red meat, poultry, fish, beans, and fortified cereals are high in iron.
• Fiber:Keeps your digestive system regular and can help prevent constipation. Whole grains, fruits, and vegetables are excellent sources of fiber.
• Fluids:Stay hydrated by drinking plenty of water throughout the day.

Here are some easy and nutritious meal ideas:

• Breakfast:Oatmeal with berries and nuts, Greek yogurt with fruit and granola, or a smoothie with spinach, banana, and protein powder.
• Lunch:A salad with grilled chicken or fish, a whole-grain sandwich with avocado, or a lentil soup.
• Dinner:Salmon with roasted vegetables, chicken stir-fry with brown rice, or a vegetarian chili.

Tips for new moms:

• Listen to your body:Eat when you're hungry and stop when you're full.
• Snack smart:Keep healthy snacks on hand, like fruits, nuts, and yogurt, to avoid getting too hungry.
• Cook in advance:Prepare meals ahead of time to save time and energy.
• Don't be afraid to ask for help:Your friends and family can help with meal prep and childcare.

Remember, postpartum nutrition is important, but it's also okay to indulge in your favorite foods occasionally. The most important thing is to nourish your body and enjoy this special time with your baby.