Getting the right nutrients during the postpartum period can help support healing and lactation.
| JUNE 18, 2024 | 5 MINUTE READ |
There's no shortage of nutrition tips to support a healthy pregnancy. But once the baby is born, the nutrition focus tends to shift more toward the infant's needs. While there's no doubt that feeding a baby appropriately is important, understanding the best postpartum foods can help support both you and your baby.
Mary Weiler, PhD, RD, Abbott senior scientist specializing in women's health
Many physiological changes occur during and after delivering a baby. It took nine months to build your pregnancy body, and it takes time to reverse those adaptations. After childbirth, your skin starts to regain elasticity, your connective tissue begins to repair and you start to produce breast milk, which is a metabolically demanding process. Also, during both vaginal and cesarean-section (C-section) deliveries, your skin can tear, rip and alter, and the healing process requires specific nutrients.
Long deliveries can mean you don't eat for an extended period of time while expending a lot of calories. After delivery, it's important to replenish your nutrients, including electrolytes, to restore your body as it heals. Plus, if you're breastfeeding, additional calories and certain micronutrients are necessary to keep up with your body's (and baby's) demands.
These are some of the highest-priority nutrients that can help support your postpartum body:
Chapter 5 of the Dietary Guidelines for Americans provides dietary guidance for women who are pregnant or lactating. “Focus on nutritious foods — fruits, vegetables, whole grains, dairy and lean proteins — to get important nutrients for postpartum recovery, such as iron and folate. Be sure to eat enough calories and protein to promote healing,” said Weiler. “And if breastfeeding, you'll need approximately 500 more calories every day to help keep up with the demand.”
Having nutritious foods on hand that take little time to prepare can help nourish your postpartum journey. Here are five foods that pack a punch in the postpartum nutrition department. Plus, they're delicious and easy to eat, which is key when juggling life with a newborn.
Keeping a stash of shelled, hard-boiled eggs in the fridge can be a perfect solution for a grab-and-go snack.
Eggs are a source of high-quality protein to support postpartum healing, choline and iodine to help meet lactation needs, vitamin A to support skin health and vitamin B12 to help the body create more blood cells.
Eating low-mercury seafood can help fuel your postpartum body with high-quality protein and micronutrients such as vitamin D, iron, selenium and vitamin B12.
Canned tuna can be just as nutritious as eating a fresh piece of fish. And among the tuna options out there, skipjack tuna tends to be lower in mercury than other varieties, such as bigeye and albacore. As a bonus, canned skipjack tuna requires zero cooking, making it an ideal food for new parents who may have little time to spend in the kitchen.
For calcium, magnesium and other bone health-supporting nutrients, milk is simple to sip on during busy days. While dairy milk is the quintessential bone-supporting drink, many dairy alternatives, such as almond milk and soy milk, have these key bone-supporting nutrients added to them as well (be sure to check the label!). You can drink milk on its own, or you can add it to many simple recipes, such as smoothies.
Oranges, grapefruit and other citrus fruits are chock-full of postpartum-supporting nutrients, including vitamin C and fiber. These fruits are also super hydrating, and they can sometimes satisfy a sweet tooth with no added sugar.
Opting for fortified orange juice can also provide calcium and vitamin D, which help support bone health.
Healthy fats, magnesium and fiber are just a few of the many nutritional features that avocados offer to postpartum parents. Adding avocados to your meals can be easy: include slices in your sandwich or salad, toss some chunks in your smoothie or simply enjoy this fruit on its own with a spoon.
The postpartum stage is different for everyone. No matter your situation, you can make the most of this special time of life by getting the right nutrients to support your healing, lactation and wellness.
Article originally published May 15, 2023.
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NUTRITION IS THE FOUNDATION FOR LIVING YOUR BEST LIFE. THAT’S WHY WE WORK HARD TO ADVANCE AND SHARE THE LATEST SCIENCE AND CREATE BETTER WAYS TO NOURISH YOUR BODY AT EVERY STAGE OF LIFE.
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