Post-Partum Support

Postpartum can be thought of as the fourth trimester, and requires a similar level of planning and preparation as pregnancy due to it being a time of great physical and emotional change. Pregnancy places a large toll on a woman’s body, therefore supporting this transitional phase will help to prevent postpartum depletion.

My top tips for nourishing your postpartum body include:

〰️ Eat small amounts regularly to stabilise blood sugar levels to support energy production

〰️ Ensure each meal contains a source of protein (meat, chicken eggs, beans, lentils) + complex carbohydrates (oats, legumes, vegetables) + a healthy fat (avocado, nuts & seeds, coconut oil). Protein needs increase by 5-10g per day when breastfeeding, and healthy fats are important to stabilise blood sugar levels (ie reduce energy crashes!) and support emotional stability

〰️ Focus on warm, slow cooked and easily digested foods such as soups, stews, casseroles, bone broths, slow cooked meats

〰️ Aim to drink 3L water daily, particularly important if breastfeeding as breastmilk is composed largely of water, and breastfeeding women lose on average 700ml water per day

〰️ Include iron rich foods as pregnancy can deplete maternal iron stores. Rich sources of iron include organic liver, red meat, parsley, spinach, dried apricots & oats

〰️ One handed snacks are a must for breastfeeding mothers! Nutrient dense snack ideas include protein balls, boiled eggs, smoothie, handful of nuts & dates stuffed with nut butter