Postpartum Nutrition

When a baby is born, so is a Mother…

A quick google search defines the postpartum period as the 4-6 weeks following the birth of one’s baby. Some refer to the postpartum period as the “fourth trimester;” and by definition, a trimester is 12 weeks. Some would say this period could encompass the entire first year of the baby’s life! Here’s the point: there is no standard definition of postpartum in the US, which could reinforce hurried ideals around “bouncing back” and “returning to normal.” The more I study the postpartum period, the more I want mothers to know that they are worth rest, support, replenishment, and TIME.

Postpartum is both a universal and ancient experience; this begs the question: what can we learn from other traditions and generations? A study of postpartum care spanning 20 countries found these four trends:

  1. Organized support: grandparents, husbands, significant others, female relatives, professional birth-workers, younger and elder community members

    • Primary job: taking day-to-day tasks off of mom’s plate: washing, cooking, cleaning, etc

  2. Support corresponding with a prescribed period/ fixed period of REST: 21 days-5 weeks

    • 5-5-5 theory: 5 days in bed, 5 days on the bed, 5 days near the bed

    • China: “zuo yuezi” sitting/ doing the month

    • Latin America: "la cuarentena” for 40 days

    • Korea: “sanhujori or saam chil ill” for 21 days

    • India: “confinement” for 40 days

  3. A focus on the Mother:

    • Most traditions and expectations revolve around caring for the mother

      • This differs from US culture- where baby care is usually paramount

    • The belief holds that if mother is cared for, she will be set up to care completely and sufficiently for the baby

    • Theory: If mom is physically and emotionally supported, the hope is she would naturally and organically care for the baby. Her main jobs: breastfeeding, bonding, healing

  4. Nourishing food:

    • Emphasis on liquids (soups, drinks) as they’re easy to digest and promote hydration while breastfeeding

      • Examples: Mexico: caldo de pollo- chicken soup; China: congee- rice porridge; Korea: seaweed soup; Switzerland: cherry juice; Sudan: goat’s milk

    • Nutrient needs during lactation are even higher than in pregnancy

      • WHY? to replenish energy, promote wound healing, account for blood loss, bolster hormone regulation, and contribute to milk production

      • Lactating moms: an extra 400-500 calories/ day

For the purpose of this post, let’s zoom in a little

further on the fourth trend: nourishing food.

“Even if you ate perfectly and took your prenatal, it's nearly impossible to avoid some kind of nutrient depletion. Add that to the fact that nobody -- and I mean nobody-- goes into pregnancy with a fully topped off set of nutrients” Motherwell Nutrition

It is guaranteed that we will leave pregnancy and postpartum depleted of nutrients. And for good reason! In God’s perfect design, babies know what they need, and where to find it. Pregnancy and Postpartum periods are considered the most “nutritionally expensive” endeavors we will ever set out on. I like to think of our nutrient stores as a bank account: preconception and postpartum periods are opportunities to make deposits into our storehouses, pregnancy and lactation are loving withdrawals. Depositing nutrients during the preconception phase can be considered a hopeful investment-a step of faith, a tangible way to invest in a period of waiting. During the postpartum phase, it is an honoring investment- a step of gratitude and compassion for all your body has poured out. Symptoms of nutrient depletion include but are not limited to: fatigue, anxiety, brain fog, insomnia, brittle hair and nails, weight loss resistance, erratic moods, decreased immunity, headaches, and disproportionate cravings. This might be where you find yourself, but this does not have to be your “new normal.” There are ways to tend to each of these symptoms!

While it is important to nourish our bodies throughout pregnancy, my disclaimer is that nausea, food aversions and fatigue can really throw one’s ideal diet for a whirl. I have had countless vulnerable conversations with expecting mothers who worry their babies are not getting enough nutrients, as they can only stomach boxed mac and cheese or bagels for the first 12-20 weeks. There is so, so much grace for this. I remind them how many sweet, perfectly healthy babies I have witnessed that were grown on the exact same “brown food” diet. (I will lean into this in another post soon!)

Here is a list of MICROnutrients that our babies

need from our storehouses; therefore, are the ones

to bolster when planning or recovering!

Vitamins:

B vitamins (energy maintenance + mood regulation)- all kinds of meat, dairy products, eggs, nutritional yeast

Vitamin D (bone health + mood regulation + immunity)- salmon and tuna, eggs, mushrooms

Vitamin E (anti-oxidizing + wound healing) - spinach, broccoli, avocado, red peppers, tuna, sunflower seeds, hazelnuts, peanuts, almonds

Vitamin C (wound healing + immunity)- citrus, bell peppers, broccoli, tomatoes, potatoes

Minerals:

(For balancing reproductive hormones (estrogen, progesterone, testosterone) as well as healthy ovulation and egg health)

Iron (prevents anemia + fatigue)- red meat, poultry, seafood, beans, lentils, leafy greens like spinach, dried fruits

Selenium (thyroid function + mood regulation)- brazil nuts, animal products, brown rice, mushrooms

Zinc (neurotransmitter function/ mood regulation + collagen production)- oysters, red meat, poultry, whole grains, dairy

Magnesium (sleep quality + digestion + soreness relief)- soy products (tofu), dark leafy greens, super dark chocolate, various beans and seeds

Choline (liver function + cognitive function)- eggs, dairy, red meat, cruciferous veggies, various beans and seeds

Copper (red blood cell production + tissue repair)- shellfish, organ meats, whole grains, dark chocolate, nuts and seeds

Calcium (long term bone density)- dairy, leafy greens, sesame seeds (pair with vit D for max absorption)

Here is a list of MACROnutrients that are the building blocks of our diet and therefore of our healing. Creating meals with any hodge-podge of these ingredients will surely leave you satisfied and nourished!

Carbs (energy) : whole grains like oats / rice / whole-wheat/ quinoa, fruits like bananas/ berries/ tropical fruits, starchy vegetables like potatoes/ squashes/ root vegetables, legumes + beans like lentils/ chickpeas/ corn/ black or white beans / peas, whole milk

Protein (rebuilding tissues + lactation): poultry, beef, turkey, fish, shellfish, dairy like whole milk, cottage cheese/ greek yogurt/ Parmesan/ feta, quality eggs, beans like edamame/ lentils/ chickpeas, nuts like walnuts / cashews/ pecans, seeds like hemp/ flax / pumpkin/ chia

Fat (hormonal regulation + nutrient absorption): fatty fish like salmon/ tuna, nuts like macadamia/ brazil/ pecans/ walnuts, seeds like hemp/ flax / pumpkin/ chia, avocado, oils like olive / coconut / avocado, grass-fed butter, tallow, whole milk

Fiber: whole grains, leafy greens (cooked at first), fruits and vegetables with skin on like carrots/ apples/ potatoes, cruciferous veggies (cooked) like cauliflower/ broccoli/ brussels sprouts

  • Antioxidants- any vibrantly colored fruits and vegetables, nuts and seeds, acidic FV like tomatoes, citrus

  • Omega 3’s (mood boosting)- flax, chia, hemp seeds, salmon, sardines, tuna, seaweed

    EXAMPLES:

    • Rice bowl with cucumbers, edamame, teriyaki chicken, avocado and sesame seeds

    • Mediterranean quinoa bowl with chickpeas, cherry tomatoes, olives, cucumber, peppers, feta cheese, and marinated chicken

    • Grass-fed steak, roasted herby potatoes and a massaged kale salad garnished with seeds and a homemade olive oil dressing

    • Sourdough toast, avocado, hemp seeds, goat cheese, fried eggs

I love to recommend “One Handed Snacks” to new moms- the kind that you can grab with one hand, with your precious baby in the other! A strategy for extra nourishment is called “macro-pairing.” The theory is that the snack will leave you fuller, for longer when it is comprised of at least 2 macronutrients (carbs, fat, protein, fiber) instead of one.

Thank you for reading along! My prayer is that any information in these posts would better equip you to care or be cared for.

You are worth it!

Peace, Haverly

Extra Resources + Sources:

Postpartum Study: https://journals.sagepub.com/doi/10.2217/17455057.3.4.487

Nutrient Depletion: https://www.motherwellnutrition.com/blog/why-your-diet-needs-to-change-after-baby and https://www.navigatingparenthood.com/postpartum-nutrient-deficiencies/

Hormone Health: https://motherland-wellness.com/blog

One stop shop, a Perinatal Dietician:https://lilynicholsrdn.com/

My go-to recipe developers: https://www.ambitiouskitchen.com/, https://gatherednutrition.com/, https://www.loveandlemons.com/recipes/, and https://thedefineddish.com/

Disclaimer: The information provided on this website is for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for any health concerns.