Finding the time to eat in postpartum can be another notch of a struggle to the realm. When do I sleep? How do I clean? When do I shower? When do I eat?! While when and how often one eats makes a difference, its’ WHAT we eat in the postpartum that can help or hinder the postpartum recovery. What passes or lips, can shape up the days ahead. Postpartum nutrition is a catalyst for a healthy recovery, boosting milk production, and aiding in the overall mental, physical and emotional well-being of the body.
Why is Fiber Important
Fiber is a carbohydrate that is undigestable by the body because it cannot be broken down into sugar. Fiber helps to regulate the body by keeping an eye on blood sugar and hunger. Adults need on average 25 grams-35 grams a day to maintain a healthy level of fiber. Lowering the risks of heart disease, diabetes, and constipation developing are some benefits of a healthy fiber intake.
On the postpartum side of nutrition, a high-fiber foods diet helps to prevent constipation; which can be prevalent in the postpartum realm. Helping to regulate the digestive system creates regularity. That full satiated feeling is all thanks to the fiber which also provides active gut health.
Foods that provide healthy sources of fiber are whole grains, whole fruits and vegetables (no added ingredients), and seeds and nuts.
Why Protein is Important
Getting a daily does of 21 gram of protein is suggested. Protein provides repair to tissues, circulates oxygen through the body, helps to regulate the body and aid in digestion.
During the postpartum, the energy provided by good proteins can help get started with the day and the ability to keep truckin’. Rebuilding the body from the inside out is one of the best easy to get back to you quickly, and recover muscle loss and build lean muscles.
Protiens can be found in poultry, fish, meats, eggs, seeds, beans and powdered form.
Why Calcium is Important
Calcium is another essential element of postpartum nutrition. The recommended consumption of calcium is 1000mg daily. A lack of calcium (or calcium deficiency) can attribute to numbing of hands and feet, dental hygiene dysfunction, and can be an onset of osteoporosis.
On the postpartum side of nutrition, calcium aids in bone density health that has been lost during pregnancy. It’s not uncommon for tooth loss to occur during a pregnancy. If breastfeeding, one’s calcium levels are important as 3 to 5 percent of bone density is lost.
Calcium can commonly be found in dairy products, dark leafy greens, canned fish, tofu, almonds, and fortified foods like orange juice, cereal, and some bread.
Breastfeeding & More Calories
When breastfeeding, more calories are burned naturally as the body uses energy to generate milk supply. Therefore we should replenish the burned calories. Breastfeeding individuals can burn 500+ calories a day during their breastfeeding journey. For some individuals, breastfeeding will melt away some of the pregnancy weight. For others, the postpartum weight will hang on until the feeding journey has ceased. Whatever camp you find yourself in, eat up buttercup! Fuel your body so that you can fuel the feedings.
Finding the time, focus, and energy to fuel the body with a healthy postpartum nutrition is vital to postpartum recovery. Starting with the first meal you ingest to navigate your day, make it count. It doesn’t matter about the time of the day, but more about what passes through the lips. Smoothies, overnight oats, handy quick snacks are perfect postpartum nutrition gems. Hiring the support of a postpartum doula or even enlisting a postpartum nutritionist or food service will be an avenue of success for postpartum recovery through nutrition.