We all eat food to fuel our bodies. During pregnancy, you are not only fueling your body, you are also building and fueling your baby's body, too. Undoubtedly, you've faced the beautiful and tiring months of pregnancy best as you can, eating the most nutritious foods to help you and your baby. But after baby arrives, there are many more new challenges, from breastfeeding to postpartum exhaustion to sleepless nights, diaper changing, and the life-changing status of being a new parent.
In the postpartum phase, a new mama needs to nourish her body with the right foods to promote recovery, milk production, rest, and simply getting through these early days and nights. It can be hard to remember to eat healthy during this time. You might also be balancing nutrition with the desire to try and lose baby weight. After spending several months nurturing, growing, and feeding your little one, a healthy postpartum diet can help your body recover as best as possible!
Congratulations on your new addition to your family! If you would love to know more about fueling your body during pregnancy and after, please take a look at our health expert's book, Pregnancy, Children and the Hallelujah Diet, by Olin Idol, ND, CNC.
In the postpartum phase, a new mama needs to nourish her body with the right foods to promote recovery, milk production, rest, and simply getting through these early days and nights. It can be hard to remember to eat healthy during this time. You might also be balancing nutrition with the desire to try and lose baby weight. After spending several months nurturing, growing, and feeding your little one, a healthy postpartum diet can help your body recover as best as possible!
-
Give in to Cravings in a Healthier Way
You might still get hit with the powerful craving for something sweet or salty during pregnancy and postpartum. You don't have to go off your diet to indulge in cravings. Hallelujah Diet has a wealth of mouth-watering recipes that can satisfy your cravings in a nutrient-rich, healthy way!
Are you craving a decadent cake? Why not try Allison's Raw Chocolate Cake? Are you looking for a satisfying, savory snack? We have a rich Vegetable Hummus perfect for dipping. Our website includes over 800 fabulous recipes to help guide and inspire almost every craving! From breakfast to bread to desserts and main courses, you'll find the perfect dish to satisfy with healthy alternatives that taste just as great. -
Focus on Healthy Sources
During your postpartum period, it's essential to fill up on healthy sources of:
- Proteins. Organic Soy, organic edamame, raw walnuts, raw almonds, spirulina, chia seeds, hemp seeds, and protein supplements such as HD Essential Protein Powder in Vanilla, Almost Chocolate, and Pure flavors are all packed with proteins.
- Fruit, including the fiber
- Vegetables, especially leafy greens
- High-fiber foods, such as lentils, organic whole grain tortillas and wraps, beans, red raspberries and blackberries
- Healthy fats, which also include avocados, raw walnuts, raw almonds, cashews, coconut flesh, and flaxseeds
- Getting a regular daily supply of Omega-3 fatty acids. We recommend consuming fish oil daily because of its purity rather than fish of unknown origin and possible contamination.
- Calcium and magnesium-rich vegetables such as raw broccoli, carrots, collars, and dandelion greens
Regarding caloric intake and appropriate macronutrients, ranges will always differ from one person to the next as it relies on your activity level, body size, and more after giving birth. Remember to take prenatal vitamins if your doctor advises you to take them.
Even though you are no longer "eating for two," your body needs to restore many essential nutrients you lose through pregnancy.
Even though you are no longer "eating for two," your body needs to restore many essential nutrients you lose through pregnancy.
-
Avoid Unhealthy Liquids and Hydrate often
If you are just starting your journey toward learning to breastfeed, you must avoid consuming any alcohol should you choose to do so. Any alcohol you drink postpartum can pass through your breast milk to your baby. Additionally, there is the risk of ingesting too much sugar or the potential of consuming heavily over processes high fructose corn syrup.
Staying hydrated while breastfeeding is also critical. It would help if you aimed to consume at least 1/2 ounce per pound of body weight of water from healthy sources—pure water, juices, or decaffeinated or herbal teas (as you may pass caffeine to your baby through breast milk). If you are formula feeding, 8 to 10 cups per day should roughly meet your needs.
A great way to know if you are adequately hydrated or not is by noticing the color of your urine. Pale yellow indicates the proper hydration, while a dark color suggests you may be dehydrated and need more water. -
Organic Whole Grains are Important Too
Sprouted or dehydrated or cooked organic, pesticide-free, non-GMO whole grains are another essential source of much-needed nutrients for you postpartum. Try adding these sources of whole grains:
- Millet
- Buckwheat groats
- Kamut (Khorasan wheat)
- Quinoa
- Oats
- Wheat germ
- Spelt
- Wild Rice
These whole grains are loaded with fiber, B vitamins, zinc, magnesium, and iron, which are all vital for fueling, recovering, and rebuilding your body.
Eating a well-balanced, healthy postpartum diet is crucial in recovering from pregnancy and childbirth and slowly losing weight in the foreseeable future. Make sure you take the time to adjust to the gift of being a new mom and allow yourself room for recovery. Be kind to yourself, move your body when it feels right, and rest when you need to.Congratulations on your new addition to your family! If you would love to know more about fueling your body during pregnancy and after, please take a look at our health expert's book, Pregnancy, Children and the Hallelujah Diet, by Olin Idol, ND, CNC.
