Maintaining a Healthy Postpartum Diet

It  is no longer news that food is essential for nutrition and it is important for every stage of life. Postpartum diet is no different as the mother needs more nutrition during this period for herself and her baby.

At times not much attention is paid to postpartum nutrition, as most of the attention is on the new born baby. What many seems to forget is the fact that the nutrition of the baby is dependent on the mother so it’s very important for new mums to prioritize nourishing their bodies well, too.

Having a variety of nutrient-dense foods that require little prep work can be a lifesaver for new mums. Hence, this article attempts to identify some super healthy and convenient foods for a postpartum diet.

It is important to choose a wide variety of foods from all food groups such as: protein, fruit and vegetables, fiber-rich carbs and good fats.

Taste preference and desire to eat can continue to increase and reduce after giving birth, and many breastfeeding mums experience a voracious appetite. Whatever your postpartum experience looks like, here are some healthy foods to keep accessible, plus ideas for using them:

Pistachios

Pistachios are one of the highest protein nuts. They offer 6 grams of complete protein per serving to help fuel your body with essential amino acids. Plus, they’re a great source of fiber and unsaturated fat to help keep you fuller longer.

For middle-of-the-night breastfeeding hunger, try no-shell pistachios as a convenient, healthy snack. You might also enjoy crushed pistachios for extra crunch in a salad, on top of ice cream or yogurt, or blended into homemade pesto

Tofu

Tofu is a great source of protein, as well as the essential nutrients choline and lysine, which can be harder to find on a plant-based diet.

Choline is important for healthy cells and infant brain development, but the body only makes a small amount. Regardless of diet, most pregnant women don’t consume enough choline, and this likely continues after giving birth. Choline is transferred via breast milk, and tofu is a good way to make sure you’re replenishing stores.

Lysine is an essential amino acid we have to get through diet. While plant foods contain all nine essential amino acids, lysine is limited in some of them—but not tofu. 

Tofu takes on the flavor of just about anything. It’s also inexpensive and super versatile. Extra-firm tofu is great to cube and roast, scramble, grill for sandwiches, or use in soup. Silken tofu works well for blending into smoothies or creamy sauces. 

Oats

The jury is still out on whether oats help promote milk supply, but they work anecdotally for some moms. Regardless, there’s no harm in, eating oats, plus they’re full of soluble fiber, iron, zinc, and B vitamins and can be a great grain alternative for gluten-free mums.

Use them to make overnight oats, you can add a couple of tablespoons to smoothies, and you can also grind them into oat flour for baking. 

Avocado

Avocados are energy-dense and can help keep you fuller for longer. They’re also packed with fiber, healthy omega-3 fats, and fat-soluble antioxidants that research says can improve breast milk quality.

Plus, they’re delicious on just about everything. Use as a spread on toasts, or add them to your salads or a make a delicious smoothie

Sweet potatoes

Sweet potatoes are a great source of nutrients packed with naturally sweet complex carbohydrate that will help keep you satisfied and provide energy for breastfeeding. They’re also a great source of the antioxidants beta-carotene and vitamin C. Whether steamed, grilled or baked, anyhow you choose to prepare your sweet potatoes; you surely enjoy the goodness of this powerhouse of nutrition.

Every mama has a unique postpartum experience, but nutrition is important for everyone. As you feed your new baby, it highly advised you also feed and very well too. This is not always easy with the demands of motherhood, but incorporating the nutrient-dense plant foods can help provide the energy and nourishment needed.