{"id":30638,"date":"2022-05-31T21:22:06","date_gmt":"2022-05-31T21:22:06","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=30638"},"modified":"2022-06-13T19:24:33","modified_gmt":"2022-06-13T19:24:33","slug":"postpartum-nutrition","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/postpartum-nutrition\/","title":{"rendered":"An RD\u2019s Guide to Postpartum Nutrition, Plus Easy Postpartum Meals"},"content":{"rendered":"

After giving birth, your body requires certain nutrients and enough calories to properly recover (and support you if you\u2019re breastfeeding<\/a>). To help, <\/em>Chelsey Amer, MS, RDN, CDN<\/em><\/a>, breaks down everything you need to know about postpartum<\/a> nutrition\u2014including some of the meals she ate herself post-birth.<\/em><\/p>\n\n\n

You just gave birth<\/a> (congrats!), and you\u2019re enjoying those warm newborn snuggles. We know that what you\u2019re eating\u2014let alone how it stacks up nutritionally\u2014may be at the bottom of your priority list during this time. Even if you\u2019ve been through the postpartum period<\/a> before, you\u2019re likely in survival mode<\/a>, with minimal effort and time allocated to food. As a new mom, I can absolutely relate. But as a registered dietitian, I know how important postpartum nutrition is to your recovery (and your baby\u2019s development if you are breastfeeding). During this time, your body needs all the extra TLC it can get. Below, I\u2019ll cover everything you need to know about postnatal depletion, the postpartum vitamins and nutrients you need, and a few of my go-to postpartum meals to optimize your recovery and replenish your body\u2019s nutrient stores.\u00a0<\/p>\n\n\n

What is Postnatal Depletion?<\/h2>\n\n\n

Postnatal depletion describes the state your body is in after birth when you\u2019ve lost many nutrients (and you may be losing more through breastfeeding) and are likely sleep-deprived on top of it. Postpartum depletion impacts most women because the body has devoted so many nutrients to growing the baby. If you\u2019re breastfeeding, you may be even more susceptible to postpartum depletion. (There\u2019s a reason your OB likely suggests waiting at least 12-18 months<\/a> before getting pregnant again.) Your body needs to recover, which is where your postpartum diet comes into play.\u00a0<\/p>\n\n\n

One way you can help your body is by fueling it properly through nutrition and supplementation. There are several key nutrients to focus on postpartum, especially in the early days.<\/p>\n\n\n

5 Key Postpartum Vitamins and Nutrients You Need<\/h2>\n\n\n\n
\"postpartum<\/figure>\n\n\n\n
  1. Iron<\/strong><\/li><\/ol>\n\n\n

    Due to blood loss during childbirth, iron repletion is essential postpartum. Focus on getting enough of this nutrient early on after delivery by including meat, beans, and tofu in your diet to help meet your daily iron needs. If you\u2019re still struggling to get enough into your diet, try adding an iron supplement into the mix.<\/p>\n\n\n\n

    1. Protein<\/a><\/strong><\/li><\/ol>\n\n\n

      Don\u2019t underestimate the power of protein to help your body heal. Try to include a significant protein source at every meal and snack. If you\u2019re breastfeeding, aim to include 15-20 additional grams of protein daily<\/a> by adding more meat, tofu, beans, nuts and seeds, yogurt, and cheese to your diet. If you\u2019re short on time (which most new moms are), try using a protein powder (like HUM Nutrition\u2019s Core Strength<\/a>) for a quick boost.<\/p>\n\n\n\n

      1. Choline<\/strong><\/li><\/ol>\n\n\n

        If you\u2019re nursing, choline is an especially essential nutrient to consume postpartum to support your baby\u2019s brain development. Nursing mothers require 550 milligrams of choline daily<\/a>. Word to the wise: The choline level of breast milk is directly linked to your choline consumption. To help ensure you\u2019re getting enough in your system, add eggs, fish, beef, meat, and poultry to your diet. If you\u2019re plant-based, flexitarian, or vegan, add a supplement into the mix that can help support your choline levels, like HUM Nutrition\u2019s Womb Service<\/a>.<\/p>\n\n\n\n

        1. Vitamin D<\/a><\/strong><\/li><\/ol>\n\n\n

          Studies estimate<\/a> most Americans don\u2019t get enough vitamin D, including postpartum women. Vitamin D is necessary to help regulate thousands of genes in your body, so paying attention to your intake is essential. The best source of this nutrient is sun exposure, which is a great excuse to take your baby out for a walk in the sunshine. But consuming vitamin D through your diet can help boost your body\u2019s levels too. While most foods don\u2019t contain vitamin D, try to include more foods that do, such as whole eggs, salmon, sardines, and fortified cereal and orange juice to help meet your needs. But even then, you may want an additional Vitamin D supplement, like HUM\u2019s Here Comes the Sun<\/a>.<\/p>\n\n\n\n

          1. Calcium<\/strong><\/li><\/ol>\n\n\n

            With more people eating dairy-free, it\u2019s become more important to focus on calcium as a key nutrient to consume postpartum. Why is that? Nursing moms tend to lose bone mass<\/a> while breastfeeding, so it’s important to reach the recommended daily intake of 1,000-1,300 milligrams. In addition to dairy<\/a> products like yogurt, cheese, and milk, try including kale, chia seeds, and broccoli.\u00a0<\/p>\n\n\n

            If you\u2019re nursing, you have additional postpartum nutrient and calorie needs as well. (Here are the key nutrients to consider when brea<\/a>stfeeding.) While it\u2019s important to get these nutrients in through your diet, no nutrition plan is perfect. Most OBs recommend continuing a prenatal vitamin<\/a>, like HUM’s Womb Service<\/a>, which has been formulated to cover your bases postnatal, especially if you\u2019re nursing. This helps cover some important nutrient gaps that may exist in your diet.\u00a0<\/p>\n\n\n

            What an RD Eats Postpartum<\/h2>\n\n\n\n
            \"postpartum<\/figure><\/div>\n\n\n

            Postpartum nutrition will look different for everyone, but one of the most important factors to consider when building your meals is to ensure that you\u2019re eating enough. You\u2019re busy, possibly stressed, and have another mouth to feed, but it\u2019s essential to take care of yourself too. Without eating enough it\u2019s impossible for your body to heal. This is especially true if you\u2019re breastfeeding because you need enough energy to produce milk. To help, I put together a sample mix-and-match postpartum meal plan.<\/p>\n\n\n

            The below examples are not meant for comparison purposes, but instead to spark ideas for you to try postpartum. These are just a few of the many different postpartum meals I\u2019ve loved.<\/p>\n\n\n


            Breakfast<\/a>: Eggs and Toast with Smoked Salmon<\/strong><\/p>\n\n\n

            This classic breakfast combination gets a few tweaks to help support your postpartum recovery.<\/p>\n\n\n\n