Nourishing You and Your Little One –My Approach to Postpartum Nutrition

My Philosophy: Nutrient-Dense, Not Restrictive

As a nutrition coach specializing in perinatal care, I believe in the power of a nutrient-dense approach. This means focusing on foods rich in essential nutrients that support both your body's recovery postpartum and your ongoing health. Unlike a specific diet that may dictate or restrict certain foods, my philosophy is wonderfully additive. It’s about enhancing meals with choices that are as beneficial as they are delicious - making for a more sustainable approach to healing with food.

Why Nutrients Matter Postpartum

During pregnancy and through the postpartum period, your body undergoes profound changes - growing a placenta, a baby, and maintaining your own body functions is a huge job; add to that recovering from the birth of your baby and swiftly transitioning into a whole new role and very different lifestyle - this is an incredibly tender and transformational time.

Thankfully, nutrition can play a critical role in supporting you through these changes. Specific nutrients found in food help to replenish depleted nutrient stores after creating a baby, repair tissues, produce ample milk if breastfeeding, as well as balance your mood, give you much-needed energy, and be a source of delight as you learn to nourish and embody this new role.

A deficiency in key nutrients can lead to feelings of exhaustion and stress, which is all too common among new mothers. Depletion may manifest as fatigue, memory issues ("baby brain"), heightened sensitivity to surroundings (hyper-vigilance), dysregulated stress response (HPA-axis disruption), autoimmune issues, depression, and feelings of overwhelm. That’s why understanding what nutrients do, why you need them, where to find them, and how to incorporate them into your diet is at the heart of my approach.

Key Nutrients for Postpartum Health

Here are a few stars for the pregnancy and postpartum:

• Iron Prevents anemia and supports increased blood volume during pregnancy; Vital for replenishing blood supply and preventing fatigue postpartum. Replenish iron with red meat, lentils, spinach.

• Omega-3 Fatty Acids Supports baby’s brain and eye development during pregnancy and promotes brain health and mood stability for mama postpartum. Find Omega 3’s in Salmon, flaxseeds, walnuts.

• Zinc Supports immune function and cell growth; aids in wound and tissue healing postpartum. Replenish with beef, chickpeas, pumpkin seeds

• Selenium Protects against oxidative stress and supports thyroid function. Find in brazil nuts, tuna, eggs.

• B Vitamins Essential for nerve function and energy production; supports mood and cognitive function postpartum. Replenish with leafy greens, salmon, fortified cereals

• Iodine Crucial for thyroid hormone production and brain development; supports thyroid health postpartum. Find iodine in seafood, dairy products, iodized salt

• Calcium: Crucial for bone health, particularly if you are breastfeeding. Find it in dairy products, fortified plant milks, and leafy greens.

• Vitamin D: Supports immune function and bone health. While sunlight is a good source, cod liver oil, oily fish, and egg yolks are good food options, supplements can help too.

• Magnesium: Important for muscle function, energy production, and bone health. Sources include nuts, seeds, whole grains, and leafy greens.

• Antioxidants from Colorful Foods: Essential for fighting oxidative stress and supporting overall health. Get them from a variety of colorful fruits and vegetables such as berries, tomatoes, carrots, and bell peppers.
  

How I Embrace “Diet” Change

My approach isn't about overhauling your diet overnight. That does not work for the long term. It's about making small, manageable additions to your meals that increase your nutrient intake without overwhelming you.

Let's Celebrate Food!

I celebrate food and its life-giving properties. Eating is one or our most important and intimate rituals, one that connects us to the earth, our culture, our bodies, our sense of pleasure, and on and on.

I focus on what to add rather than what to restrict, creating a positive, enriching and empowering eating experience. This approach not only nourishes your body but also brings joy and celebration to your meals, making eating a loving and nourishing part of your day.

Join me in a joyous, healthful approach to postpartum nutrition. Let’s nourish ourselves and our little ones, eat beautifully, feel strong and empowered as we embrace this most tender and transformational time.