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A healthy postpartum diet can help you heal and boost your energy levels during those sleep-deprived days. Here’s what a healthy postpartum diet looks like from post-delivery to later down the road, including the foods to focus on—and how to realistically and easily fit them into your diet during this busy time—plus, other helpful information about when and how to get back to exercise and weight-loss post-pregnancy.
Foods that help heal post-delivery
Protein
Meghan McMillin, M.S., RDN, CSP, IBCLC, registered dietitian and lactation consultant atMama & Sweet Pea Nutrition, says to focus on foods rich in glycine. “Glycine helps to rebuild and reinforce weakened tissues such as those of the stomach, pelvis and breasts. Glycine is mainly found in the bones and connective tissue of animals, so I recommend foods such aschicken skin, bone broth and slow-cooked meats likestew.” You can also take collagen, which contains glycine, she says.
Laura Krebs-Holm, M.S., RD, LD, registered dietitian atMama Thrived, says to include protein at every meal and snack. “Eggs, Greek yogurt, peanut butter, fish, meats and nuts are all good sources.” Otherplant-based protein sourcesinclude tofu, tempeh, edamame, beans and whole grains.
Read More:13 Healthy High-Protein Snacks From Trader Joe’s
Iron
“It’s estimated that 1 in 5 women go into pregnancy iron-deficient and may stay deficient throughout their pregnancy,” says Krebs-Holm. Plus, you lose blood during delivery. So load up oniron-rich foods. “Liver,beef,legumesandspinachare all good sources,” says Krebs-Holm. Remember that plant-based sources of iron, like spinach, are not absorbed as efficiently as iron from meat—but vitamin C can help increase that absorption, so add vitamin C-rich foods, like lemon juice, bell peppers or strawberries, to your meal.
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Fiber
Postpartum diet plan while breastfeeding
Read More:What to Eat When You’re Breastfeeding
Omega-3 fatty acids
There are three types ofomega-3s: DHA, EPA and ALA. The first two are found in fatty fish likesalmonandtuna, while ALA is found in nuts and seeds likewalnuts,chia seedsandflaxseed. “DHA is essential for the development of the infant’s brain, central nervous system and eyes,” says McMillin. If you don’t want to eat salmon, tuna, mackerel or sardines, McMillin recommends a DHA or fish oil supplement. If you’re still taking your prenatal vitamins, they may contain DHA. Check the label to be sure.
Vitamin D
Fatty fish like salmon and sardines are high in vitamin D (in addition to omega-3s, win-win!). Buy them canned or in a pouch to easily add to sandwiches or salad. Othersources of vitamin Dinclude eggs and fortified foods, like dairy products and orange juice.
Iodine
Water
Foods to boost breast milk supply
Either way, it won’t hurt to eat foods with galactagogues, but be sure to check with your doctor if you’re considering taking herbs or supplements. Krebs-Holm points out, “These foods are often great sources of nutrients that breastfeeding mothers need anyway: oatmeal (also has carbohydrates, fiber and iron), brewer’s yeast (also has B vitamins and iron), chia and flaxseed (also have fiber, calcium and omega-3s), barley (also has fiber, protein, B vitamins and iron) and apricots (also have iron, fiber, calcium, B vitamins and vitamin C).”
Postpartum weight loss
Postpartum exercise
If all looks good at your six-week follow-up, your doctor will give you the go ahead to start exercising. “However, you can start with walks, light stretching and different breathing and core activations to get the ball rolling!” says Kayla Mehr, CPT, personal trainer and owner ofYour Fit Mom.
Mehr starts her clients with “diaphragmatic breathing and transverse abdominus activations to help heal and strengthen the core,” or in other words, deep breathing (the same kind you do at the beginning of a yoga class) and simple exercises that help to stimulate the core muscles close to your uterus. “From there,” says Mehr, “we focus on strengthening the back muscles, because of all the postural changes that come along with pregnancy and motherhood.”
You may be eager toflatten your stomach, but don’t rush that either, experts say. “It’s important to give your core ample time for postpartum recovery. If you experienced diastasis recti (the separation of abdominal muscles), you could have that ‘belly pooch’ for a very long time if not healed properly,” says Mehr. “Eating whole, real foods will be the best thing for a flat stomach,” she says. “When you’re ready, planks, side planks and leg lifts are great for defining your core!”
Bottom line
There’s no one-size-fits-all postpartum diet to follow. Instead, focus on whole foods like fruits, vegetables, whole grains, lean proteins, healthy fats and water. Make sure to get enough vitamin D, omega-3s, iodine, protein and fiber, especially if you’re breastfeeding.
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