Nourishment
Nourishing the body postpartum is of paramount importance as it not only supports the mother's physical recovery but also plays a crucial role in promoting overall well-being during this transformative period. The demands of childbirth and breastfeeding place significant strain on the body, necessitating adequate nourishment to replenish lost nutrients, support healing, and provide energy for the demands of motherhood. By prioritizing nutrient-dense foods and mindful eating practices, mothers can foster optimal health and vitality postpartum, laying the foundation for a smooth transition into motherhood.
In addition to focusing on nutrient-dense foods, it is crucial for postpartum mothers to prioritize eating enough to meet their increased energy demands and support optimal recovery. The postpartum period is a time of intense physiological changes, including hormonal fluctuations and increased metabolic demands associated with breastfeeding and caring for a newborn. Restricting calories or embarking on dieting during this time can have detrimental effects on both physical and mental well-being, hindering the body's ability to heal and recover effectively. Adequate calorie intake is essential for replenishing energy stores, supporting milk production, and promoting overall maternal health.
Long story short- please eat enough!
Our primary recommended foods encompass a variety of nutrient-rich options carefully selected to support postpartum nourishment and recovery.
Organ meats and pastured meats from local sources are rich in iron, selenium, and B vitamins, with a particular emphasis on bison and poultry for their nutritional value.
Eggs, abundant in choline, fatty acids, and vitamin D, offer essential nutrients for maternal and infant health.
Incorporating wild-caught seafood into the diet provides valuable iodine and zinc, crucial for hormone balance and immune function.
Dark leafy greens, properly prepared please, offer folate.
Grass-fed butter contains vitamin K2, known for its role in bone and heart health.
Cultured dairy and raw milk, if tolerated, provide immune-boosting molecules and beneficial gut bacteria.
Warm and fragrant bone broths, soups, and stews offer easy-to-digest nourishment.
Soaked and sprouted organic oats prove beneficial for breastfeeding mothers.
Lacto-fermented beverages like kombucha can help boost breastmilk supply, while herbal infusions such as nettle and red raspberry leaf teas provide additional warmth and nourishment.
Nettle infusions, red raspberry leaf teas, and other warm herbal beverages
Turmeric, when cooked in fat like ghee, offers absorbable benefits and can aid in postpartum recovery.
It is recommended to focus on warming and nourishing foods during this time, avoiding cold or raw foods until at least a month or two postpartum. For those needing additional support in prioritizing nutrition, resources such as the Weston A. Price Foundation, with its wealth of traditional wisdom-based dietary recommendations, and practical resources like Sally Fallon Morrell’s Nourishing Traditions, can offer invaluable guidance and support. Additionally, planning meals ahead or arranging a "meal train" with the help of family and friends can alleviate the burden of meal preparation, allowing new mothers to focus on their recovery and bonding with their newborn.
Mothers2B Support
If you struggle to prioritize nutrition or would like some additional support, please purchase our postpartum bundle here.
Another helpful reference may be this chart, outlined by Heng Ou, inside her book The First 40 Days.
| EMBRACE THESE FOODS | MINIMIZE OR AVOID THESE FOODS |
|---|---|
| Soups, stews, broths, stewed fruits | Salads, raw vegetables |
| Warm cooked grains | Crunchy crackers, chips |
| Chicken, slow-cooked lamb, beef/bison | Heavy meats, like steak |
| Custards, steamed puddings | Ice cream, sorbet, gelato |
| Warm milk, soft goat cheese, unsweetened whole-milk yogurt, hard cheese | Sweetened skim yogurt, sweetened kefir |
| Fish, including oily fish, sea vegetables (sardines, mackerel, herring) | |
| Avocados, coconut, olives (whole foods or oils) | Processed and refined cooking oils (canola, sunflower) |
| Seed, nut oils (sesame, hemp oils) | |
| Fat-stirred into everything (grass-fed butter, coconut oil, coconut milk, ghee) | |
| Warming ginger, cinnamon, cumin, turmeric | |
| Herbal teas and infusions | Strong caffeine, coffee |
| Kombucha and other naturally fermented non-alcoholic beverages | Wine and beer (use in moderation) avoid liquor |
Source: Mama meals