A Guest Blog Post by Laura Pearson
Welcoming your newborn and planning to give them the best possible care brings a mix of emotions. However, you must optimize your postpartum energy needs. Nourishing foods and habits can help you become a supermom.
What Are Your Postpartum Energy Needs?
Postpartum nutrition is vital. Most new moms need at least 1,800 to 2,200 calories a day. If you’re breastfeeding or trying to regain weight, a higher calorie intake will give you enough stamina to recover and care for your baby.
You’ll also need more energy if you’re dealing with postpartum baby blues and other mood swings. Eating a balanced diet is one way to stabilize your mood. You can also seek therapy and prescription medication. While many women hesitate to take medication, it can maintain a balance that helps you be more present for your baby.
Nourishing Foods to Eat Postpartum
New moms have relatively high energy needs, especially when they’re breastfeeding. Here are nourishing foods to add to your postpartum nutrition plan.
1. Oatmeal
Whole grains like oatmeal should be a staple in your postpartum diet. This high-fiber breakfast option is an excellent way to jump-start your day and fuel your brain. Plus, its flavor profile pairs well with different kinds of food, from sweet to savory. Try topping it with fruit, peanut butter, honey or chia seeds for a nutritious variety.
2. Eggs
Eggs are a go-to breakfast choice for many people — they are low-fat, low-carb and high in protein. Plus, there are more than 100 ways to prepare them, so you can try a new one every morning. Keep a container of peeled hard-boiled eggs in your refrigerator so you always have a quick, nutritious meal, even if you’re dealing with the morning rush and a fussy baby.
3. Seafood
Seafood like fish and shrimp is also worth adding to the menu. Pregnant and lactating women must substantially increase their iodine intake for their child’s brain development. Thankfully, these options are reliable sources of that mineral, which is present in seawater. Prepare a buttery garlic seafood boil or top a leafy green salad with grilled salmon or shrimp for a tasty, healthy meal.
4. Bananas
Bananas are one of the best energy-boosting fruits you can eat. Their sugar content is reasonable enough to avoid overwhelming your body, and they are filling enough to fight fatigue and boost stamina. Peel and eat them as-is or whip up a delicious batch of banana pancakes or bread.
5. Citrus
Citrus fruits like oranges, limes and lemons are excellent additions to your postpartum diet. Evidence suggests they modulate and improve energy metabolism thanks to their vitamins. Slice and eat them for a bright burst of tangy flavor. You can also juice them for a tasty beverage.
6. Watermelon
Watermelons are more than everyone’s favorite summer fruit. Dehydration can cause fatigue, so drink about 80 ounces of water daily to keep your energy up. Thankfully, this fruit has a high water content to help you meet your needs. You can add a dash of salt to balance out its sweetness.
7. Broccoli
Leafy greens are essential in any nutritious diet, but broccoli deserves a special spot on this list. It is high in antioxidants and fiber and contains lutein, a nutrient that supports brain and eye health. Buy a bunch of broccoli at the grocery store or farmer’s market and separate it into florets, which you can steam, saute or roast for a satisfying and flavorful meal.
8. Sweet Potatoes
Sweet potatoes are a hidden gem when meeting your postpartum energy needs. They contain many energy-boosting phytonutrients and have anti-inflammatory properties. You can also prepare them in various ways, from baking to frying.
9. Red Meat
Red meat is an excellent source of protein and iron. Leaner cuts are filling, despite the lower fat content. However, the body burns fat for energy, so you can treat yourself to an occasional steak with visible marbling now and then.
Additional Tips for Extra Strength
While your dietary choices will significantly affect your and your baby’s health, you can maximize them with the preparation methods you use. Here are a few tips to boost your energy levels.
- Mix and match: Plenty of variety in your diet will nourish you with different nutrients and vitamins. While you’re welcome to stay within the same food groups, consider branching out. You can also try incorporating new foods with familiar favorites for more balance.
- Eat regularly: When and how frequently you eat influences your energy levels. Ideally, you should have breakfast, lunch and dinner with snacks in between. Create a meal schedule and try to prepare meals ahead of time to avoid hunger and fatigue.
- Drink water: Water is the best source of hydration. Accompany every meal with a glass and find the time to refuel throughout the day. You can also invest in electrolyte drinks containing minerals that regulate your fluid balance and blood pressure.
Enhance Energy With Your Postpartum Diet
Every new mom has different postpartum nutritional needs as their bodies recover from giving birth and they devote time to bonding with their babies. Eating high-energy snacks and meals will provide the stamina to power through your everyday responsibilities. You got this!
About the author: Ms. Pearson and Edutude strive to find unique, creative ways for parents and educators to encourage students to be challenged, motivated and excited by learning.
About Nurtured Well: We are a boutique women’s mental health practice serving Towson in person and all of Maryland on-line. Get the help you need now.