06 May What is the Best Nutrition for Postpartum? NYC Dietitian Tips for New Moms
Your baby is here!
And you’re exhausted.
This time in a woman’s life can feel overwhelming, draining, and downright lonely. In a month dedicated to mothers, we want to offer new moms simple, budget-friendly nutrition tips to support postpartum healing, battle baby blues, support breastfeeding, and boost that depleted energy.
Nutrition Tips and Meal Ideas for New Moms:
Water, water, water:
During labor and childbirth, a woman loses a lot of liquids. Add breastfeeding, and a woman’s body needs liquid. Instead of the typical six to eight glasses of water per day, new moms need double that! That’s a lot of water. But the more a new mom drinks, the quicker her body heals. Hydration is critical to support breastfeeding.
- Put on a drink alarm.
- Have a water bottle next to you all day, with your favorite cut-up fruits, cucumbers, and a squirt of lemon
- Steer clear of sugary drinks and caffeine
Get your lean proteins:
Protein helps with tissue repair and muscle recovery after childbirth. It also helps support milk production.
- Get rotisserie chicken and keep it for sandwiches, wraps, and easily cubed chicken tossed with pasta.
- Eggs are quick, easy, and yummy. You can enjoy them fried, scrambled, over-easy, anyway you want them. Put an egg on a piece of wheat toast drizzled with olive oil and a cut up avocado for a meal or snack.
- Vegetable proteins like lentils, beans, and hummus are packed with protein. Buy canned. Rinse. Heat up and eat with rice (to make them a complete protein). And enjoy!
Iron:
Iron helps prevent iron deficiency anemia, which is especially important after blood loss during childbirth.
- Red meat, spinach, lentils, chickpeas (hummus!), fortified cereals, and pumpkin seeds are all a great source of iron.
- Make hummus and baked chips your go-to snack.
- Make, and freeze, a delicious creamed spinach soup with chicken stock — perfect for a cozy lunch with a grilled cheese sandwich.
Calcium:
Calcium is key to support bone health as well as help in milk production. (For those lactose-intolerant moms, no worries! There are many sources rich in calcium).
- Enjoy yogurt with chia seeds and toasted almonds sprinkled on top.
- Broccoli soup, roasted broccoli, raw broccoli to dip in a yummy yogurt sauce — a great source of calcium.
- Enjoy a hot chocolate with breakfast.
- Lactose-free products are fine. You don’t need the lactose. You need the calcium.
Vitamin D:
Vitamin D is necessary for calcium absorption, bone health, and immune system function. Many women take a Vitamin D capsule each day, especially in winter months when there isn’t enough sunshine. Fatty fish (like salmon and mackerel), fortified dairy and plant milk, egg yolks, and sunshine are all great sources of Vitamin D.
- Consider a supplement. Talk to your dietitian nutritionist or physician.
- Get your sunshine! Take your baby for a mid-morning stroll. Get outside and exhale.
- Don’t go for those egg-white omelets! Enjoy the whole egg.
Folate:
Folate is necessary for cell growth and recovery. It supports healthy blood levels and can help lessen those baby blues.
- Make a spinach omelet!
- Eat kale chips
- Beans and lentils can give you a folate boost. Heat a can with instant rice.
- Look for fortified cereals.
Omega-3 Fatty Acids:
These guys are essential for brain function and mood regulation, and they help support breastfeeding. They provide DHA for infant development!
- Snack on walnuts, almonds, and dried berries. (Walnuts are a great source of Omega-3)
- Mix Greek yogurt (1 1/2 cups) with 1/4 cup of chia seeds (a power of Omega-3). Add a drizzle of honey and frozen berries, and let it sit for four or five hours. This is a delicious go-to snack. Top with toasted almonds and walnuts for a power snack (or breakfast!)
- Ask your best friend to come over and grill some salmon while you snack on nuts and visit. And while she’s over, maybe she can hold that beautiful baby while you take a post-lunch nap.
Vitamin C:
Vitamin C boosts immune function, helps with collagen production for tissue healing, and it boosts iron absorption.
- Have a delicious glass of fresh-squeezed orange juice (or frozen!).
- On that yogurt-chia snack, add strawberries.
- Cut up tomatoes with broccoli and avocado. Drizzle with olive oil. And salt and pepper for tasting, and eat with cubed cheese for a delicious snack.
Magnesium:
Magnesium helps with muscle function, energy production (much needed!), and stress management. Get a good dose of this stuff!
- Try a leafy green salad with toasted nuts, seeds, and cubed chicken. Drizzle with olive oil and a squeeze of lemon juice. Add your favorite cheeses (feta), and a handful of dried cranberries.
- Eat a chia-yogurt bowl with toasted almonds and cashews. Add spoonful of vanilla extract and brown sugar for a flavor punch.
B Vitamins (B6, B12):
These vitamins are essential for energy production, red blood cell formation, and nervous system health. Not hard to find, they’re in chicken, turkey, eggs, dairy products, and fortified cereals.
- Omelets are an easy, fast, and nutritious meal. Make an omelet with spinach and your favorite melty cheeses.
- Go Deli with yummy turkey sandwiches. Pile a piece of whole-wheat toast with turkey, hard-boiled eggs, arugula, avocado, salt, pepper, and drizzled olive oil.
Zinc:
Zinc is essential for immune function, tissue healing, and skin health. It’s not hard to find in red meat, shellfish, beans, nuts, whole grains, dark chocolate, and dairy products.
- Break out your favorite dark chocolate bar with almonds. Enjoy this for an after-lunch snack. (All in the name of zinc!)
- Make a delicious snack with black beans, whole-grain rice, and shredded beef. (Ropa vieja!)
Postpartum Dietitian Nutritionist Support
By working with a dietitian, you can get the support you need to improve your nutrition intake and get a personalized postpartum diet plan. Meal planning, grocery shopping lists, menus, and support for breastfeeding and postpartum healing are all part of our online and in-person medical nutrition therapy.
Remember, as a new mom, you’re going to feel exhausted. (Not your typical Hallmark card, but very honest). Eating well might feel impossible. But if you take just a few minutes to prepare a quick snack or meal, you’ll be one step closer to feeling your best. Take it one meal at a time, be kind to yourself, and know that it’s okay to ask for help when needed.
Happy Mother’s Day!