Some of you may hail from a culturally rich family that has specific foods to eat during the postpartum time. Many traditional cultures and tribal cultures eat warm, healing foods such as soups made with bone broth, teas, and plenty of easy to digest vegetables and meats. However, in our culture many of us are left to fend for ourselves. If you don't know what to eat postpartum to help your body heal, you can follow the easy guidelines below. Who know, maybe it will become a habit to eat healing, whole foods and your whole life will change as a result!
Cornerstones of Good Health
- Eat whole foods: Veggies, fruits, nuts, seeds, meats, fish, dairy, whole grains
- Add homemade broth and bone broth to your diet, as well as organ meats if you can. These two foods are incredibly rich in many healing nutrients and can make a huge difference!
- Focus on eating foods that contain iron, protein, zinc, vitamin C, B Vitamins, Omega-3 fatty acids, and Calcium
- Shop on the outside perimeters of your grocery store, avoiding the center isles that contain snack foods with less nutrient dense ingredients
- DIY: make as many things as you can from scratch to avoid processed foods
- Reduce processed, sugary foods and beverages
- Drink plenty of water whenever you are thirsty
- Continue taking your prenatal vitamin if you and your doctor feel it is necessary
Keep it Simple
- Keep trail mix, granola bars, fruit, or other easy snacks by your bed stand, next to your rocking chair, or anywhere else you intend to nurse.
- Keep a tray of cut up veggies, cheeses, and fruits in the fridge so you can grab healthy snack on the go
- Soups (especially made with homemade chicken stock!) and Crock pot meals are great for this time in your life.
- Make and freeze meals are great. When you are cooking a nice meal, double the recipe and freeze what you don’t eat for later.
- Smoothies and eggs are quick but satisfying for a yummy breakfast
- Try to sit down and eat at least three meals a day. Your baby will learn about the social aspects of eating from watching you and you will feel more satisfied and energetic!
A Few Recipes to Help You!
- Fruit smoothie with a twist: In a high speed blender, add one banana, about a cup of frozen mangoes, 1/2 inch chunk of fresh ginger, 1/2 cup yogurt/kefir or water, and a handful of baby spinach. Blend for a yummy treat that you can sip on all day or freeze in popsicle molds!
- Energy Bites: In a food processor, add 1 cup of cashews, 1/3 cup of shredded (unsweetened) coconut, pinch of salt, and 1/4 tsp cardamom. Blend until fine pieces and add 1 cup pitted dates, and the juice and zest of one orange. Continue to process until it forms a sticky dough. Roll into balls and refrigerate.
- Crock Pot Chicken: Slice an onion and place it in the bottom of a slow cooker. On top, add about two pounds of chicken thighs. Sprinkle underneath and on top of skin with poultry seasoning and salt. Cook on medium for 6 hours or high for 4-5. Use chicken as a main dish with two veggies for sides OR add it into a salad, into tacos, etc.
- Quick Saute: Saute a sliced onion in butter over medium high heat. Add mushrooms and zucchini and continue to sauté. Add some italian herbs and salt to taste. Add diced tomatoes (drained of juice) and greens (such as kale or spinach). Cook, covered until the greens have wilted. Then add beans and or sausage for some protein. Serve over pasta, farro, rice or spaghetti squash topped with parmesan cheese.
I hope this helps you to plan for your pregnancy and postpartum! Are there any specific things you are doing to prepare your body or heal your body postpartum? Write to me in the comments below!