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Navigating Postpartum Nutrition: What They Don’t Always Tell You


Welcoming a new baby into the world is a life-changing experience, and as a new parent, taking care of yourself is just as important as caring for your little one. While you may be prepared for the physical and emotional changes that come with postpartum, there are aspects of postpartum nutrition that are often overlooked.


Here are some key considerations for nourishing your body during this transformative time:

1.     Caloric Needs: Your body requires additional calories to support breastfeeding if you are, and recover from childbirth. While the exact amount varies, aim for a balanced diet that includes a variety of nutrient-dense foods.

2.     Hydration: Staying hydrated is crucial, especially if you're breastfeeding. Aim to drink plenty of water throughout the day and consider adding electrolytes, in supplemental form or adding some celtic sea salt to your water.

3.     Nutrient-Dense Foods: Focus on foods that are rich in essential nutrients, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide the vitamins and minerals your body needs to heal and produce breast milk.

4.     Omega-3 Fatty Acids: Incorporating foods rich in omega-3 fatty acids, such as salmon, flaxseeds, and walnuts, can support brain health and development, both for you and your baby.

5.     Iron-Rich Foods: Iron is important for replenishing the blood lost during childbirth and supporting your energy levels. Include iron-rich foods like lean meats, beans, lentils, and leafy greens in your diet.

6.     Calcium: Calcium is essential for bone health, especially if you're breastfeeding. Incorporate dairy products, fortified plant milks, and leafy greens into your meals to meet your calcium needs.

7.     Protein: Protein is important for repairing tissue and supporting your body's immune function. Include sources like lean meats, poultry, fish, eggs, beans, and nuts in your diet.

8.     Fibre: A diet rich in fibre can help prevent constipation, a common issue during the postpartum period. Incorporate whole grains, fruits, vegetables, and legumes into your meals to support digestive health.

9.     Vitamins and Minerals: Continue taking your prenatal while you’re breastfeeding, as these nutrients all assist with nutrient repletion, preventing depletion.

10. Seek Support: If you're struggling to meet your nutritional needs or have specific dietary concerns, consider booking a consult with us, this is an area our practitioners all have particular experience in.






Remember, it's important to listen to your body and give yourself grace during this time of adjustment. By focusing on nourishing your body with wholesome, nutrient-rich foods as much as you are able, you can support your postpartum recovery and provide the best possible start for your baby.

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