As I’m slowly coming out of my newborn bubble, I wanted to share some ways I’m supporting my body to heal and replenish after pregnancy and childbirth.
This is my second postpartum experience, bringing with it more knowledge and understanding. Only after emerging from the challenges of being a first-time mother did I realise areas I could improve.
This time, I'm making a deliberate effort to prioritise nutrient-dense foods as much as possible, and avoid falling into the habit of opting for easy options, or letting the day “slip away” from me.
Did you know that a woman requires more nutrients postpartum than she did during pregnancy?
There are a couple of reasons why:
- If you’re breastfeeding, your baby still relies on you for growth and development. As your baby grows, their need for energy and nutrients increases. Until they start solids, you remain their sole source of nourishment and energy.
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Pregnancy depletes your body's nutrient reserves ,as your baby utilises them for growth and development over 40 weeks. Now that your baby has arrived, it's essential to replenish these stores, a process that can take some time!
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Caring for a newborn, combined with the stress of sleep deprivation, hormonal changes, and mental fatigue, can prolong your recovery. Your body requires an abundance of nutrients to support and manage these constant stressors.
- Producing breast milk requires a significant amount of energy, demanding an additional 300-500 calories per day.
Key nutrients to consider:
- Omega 3 fatty acids DHA & EPA
- Heme iron
- Choline
- Vitamin B12
- Folate
- Zinc
- Vitamin A, D & K
- Calcium
These nutrients mostly come from whole foods like liver, oysters, pasture raised eggs, grass fed red meat, and full fat dairy such as butter, ghee, milk, cheese, cream and yoghurt (raw if possible).
Choose fresh, organic, local, wild caught, pasture raised, grass fed etc…and allow your body to benefit from these wonderful, time honoured foods.
Here’s a glimpse into the meals I’ve been incorporating so far:
Breakfast:
Gone are the days of cereal and toast for breakfast. Most mornings, my breakfast includes slow-cooked red meat, minced meat, or steak, paired with leftover roast vegetables, bone broth-infused rice with avocado, or sometimes just some fruit and cheese on the side.
In my early days postpartum, I ate mostly slow cooked meats, broth and congee, as they are easier to digest.
Mid morning:
I’m loving a big bowl of Greek yogurt with warm mixed berries and pan fried banana in ghee. I add Maia Collagen powder for extra protein and tissue support, plus some Female Nourish Blend for those beautiful nutrients and a delicious chocolate flavour!
Lunch:
Lunch generally consists of leftover slow cooked meat from the night before. If you don’t already, always buy extra meat for dinner to ensure you have leftovers for the next day. I pair this with a carbohydrate source similar to breakfast.
Dinner:
We're big fans of our slow cooker and regularly rotate between beef chuck, beef cheek, lamb shanks, and osso bucco throughout the week, always making extra for the next day's lunches. Chicken breast, thigh (in a curry) or a whole roast chicken is always a weekly staple too. Dinner is typically served with roasted vegetables cooked in ghee or tallow, rice prepared with ghee and bone broth, or gluten-free pasta.
Snacks throughout the day vary:
Bananas, apples, mandarines, rice cakes with butter and honey, or homemade chicken liver pate or goats cheese, homemade collagen cookies, warm or cold Female Nourish Blend with added collagen powder and raw milk, cup of bone broth.
Supplements I personally love to implement for extra support:
Cod liver oil, magnesium, electrolytes, NAC, vitamin B complex, beef liver capsules, collagen powder, Female Nourish Blend, spleen capsules.
I hope these insights and meal ideas inspire you on your own pregnancy and postpartum journey. Remember, taking care of yourself is just as important as caring for your little one.
Much love and take care,
Elyce x