Postpartum Eating, What and How Much?
Much Should I Eat?
It’s totally normal to feel insatiable or not hungry at all in that first little while after birth. Your hormones and emotions are all over the place. The most effective way to know if you’re getting the right amount for you and baby is to listen to your hunger cues. Try eating small meals or snacks when you are hungry versus putting it off until you have the time to eat a larger meal. Waiting until you have more time means you may be starving and have already experienced a dip in energy levels, hormone imbalance and a spike in blood sugar… Hello, hangry mommy ;)
What Should I eat?
Great questions… Your needs and preferences are unique, and there is no one-size-fits-all postpartum nutrition plan but if you try including an abundant diversity of colourful fruits and vegetables, healthy fats, complex carbohydrates and quality proteins you'll be killing it mama!
Here are a few examples:
Fruits and Veggies
Blueberries
Apples
Spinach
Mushrooms
Ginger
Coconut
Healthy Fats
Avocado & avocado oil
Coconut oil
Olives and extra virgin olive oil
Nuts, seeds and their butters
Fatty fish; salmon, cod, sardines
100% grass fed butter and ghee
Complex Carbs
Whole grains (wild rice, quinoa, brown rice, millet, etc.)
Milk, yogurt or kefir (organic or grass fed
Fruit (pears, apples, bananas, etc.)
Beans and legumes (black beans, lentils, chickpeas, etc.)
Starchy vegetables (sweet potatoes, corn, peas, potatoes) and winter squashes (acorn, pumpkin, butternut)
Protein
Lentils, beans
Shrimp
Nuts
Lamb, chicken, pork, beef, liver
Whole grains
Tofu, tempeh, edamame
Black strap molasses
Remember to try to eat frequently throughout the day (even when you don't have the time) this will help stabilize blood sugar levels, help you maintain energy and help balance hormones.
Not sure how to nutritionally plan for postpartum using the most nutrient dense foods to heal your body?
Download this three page guide that will help you understand the importance of nourishing YOU mama.
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