POSTPARTUM
NUTRITION

This is one of the most nutrient-demanding periods of a mum's life.

It’s very common for mums-to-be to follow a good diet during pregnancy but to forget their own needs once their baby is born.

Nutrient needs in early postpartum and during breastfeeding are just as important as during your pregnancy. It is at this point that you need to restore energy levels and take on additional nutrients to account for blood loss, promote wound healing and provide your body with the healthy calories it needs to make the best-quality milk for your baby.

Sample postpartum

meal plan

Here’s what a little example of what a day of meals might look like on a healthy postpartum meal plan:

Breakfast. Oatmeal with low-fat milk. Add 1/2 cup of melon for extra vitamins, potassium and fibre.
Lunch. Tuna with 2 sliced hard boiled eggs (for choline) on whole grain bread. Top with crispy lettuce or spinach, a good source of vitamin A, and tomato slices for vitamin C.

Dinner. Chicken or beef stir-fry. Combine the meat with 1 cup of veggies, such as broccoli, cabbage, red bell pepper and carrots, along with 1/2 to 3/4 cup of cooked brown rice.
Snacks. Keep snacks in the 200 to 300 calorie range for an energy boost between meals. Try low-fat Greek yogurt with frozen berries and almonds; apple slices and peanut/almond butter; or a smoothie with fruit and spinach or kale.

Quality of food choices. Choose a variety of lean proteins, fruits, veggies, whole grains and healthy fats. By sticking with natural, whole foods, you’ll get the vitamins, minerals and fibre you need to sustain your energy and keep your body well-nourished while you’re nursing.

Rainbow Nutrition Challenge - Week 3

To include a variety of colourful fruits, vegetables, grains and pulses in at least one of your meals each day.

By eating a rainbow of foods boosts your intake of a wide range of nutrients and antioxidants. Each colour in fruits in fruits and veg is associated with specific health benefits, contributing to overall well-being.

Tips for Success

Shop mainly in the food and veg aisles and explore easy and creative recipes that incorporate a colourful array of produce.

This challenge is a visually rewarding way to enhance your diet and ensure you are getting a broad range of nutrients. If your baby is weaning they will love experimenting with the colourful foods too!

Breastfeeding and me.

The foods you eat while breastfeeding are important for your health and your baby’s health Nutrient-dense foods help support your breast milk production.

Here are some nutritious and delicious food choices you can aim to prioritize when breastfeeding:

Fish and seafood: salmon, sardines, tuna
Meat and poultry: chicken, beef, lamb, pork, organ meats (such as liver)
Fruits and vegetables: berries, tomatoes, bell peppers, cabbage, kale, garlic, broccoli
Nuts and seeds: almonds, walnuts, chia seeds, hemp seeds, flaxseed
Healthy fats: avocados, olive oil, coconut, eggs, yogurt, semi-skimmed milk
Fiber-rich starches: potatoes, butternut squash, sweet potatoes, beans, lentils, oats, quinoa, buckwheat

Postpartum meal
ideas

Number of recipes found:

Banana Oatmeal pancakes

Freezing a big batch of healthy pancakes for your postpartum meal prep is a super smart idea. Perfect for a high quality breast silk supply.

Bean and tomato salad

This mouthwatering nutritious salad takes only five minutes to throw together and, after an hour marinating in the fridge, it’s a total flavor bomb that’s hard to stop eating.

Turkey meatballs

Turkey is a great source of protein for postpartum health. This meat is lower in fat and cholesterol compared to other meats and rich in b vitamins.

Steak Teriyaki in Lettuce Cups

Boost your iron intake with this flavourful steak teriyaki dish. It will ensure your energy levels stay constant.

Spinach and mushroom crepes

Rich in vitamin B6, spinach pancakes are great for boosting your energy while breastfeeding. You'll be able to knock this up in half an hour.

Beetroot, potato and carrot fritters

Beetroot contains the mineral silica. This helps the body to utilise calcium, which is important for a healthy skeleton.

Blueberry and almond Overnight oats

Rich in fiber, B vitamins, and iron, overnight oats are an easy-to-assemble breakfast that will ensure you're getting the nutrients you need to start your day. You can quickly make a few jars to have on hand in your fridge for a nutritious breakfast or anytime-of-day snack. Add chia seeds to the top for an extra boost of nutrition.

Fruit salad

Fruits contain antioxidants, vitamins, minerals, and fiber, which help nourish, build milk supply, heal, reduce inflammation, and hydrate you.

Smoothie

Smoothies are a easy to whip together and keep in your fridge for a nutrient-dense snack and extra hydration. Make sure you add fruits and vegetables.

Chicken salad wrap

Chicken breast is a fantastic source of lean protein, which is vital for muscle repair and growth. Prepped wraps are a great lunchtime meal for mums on the go.

Home made soup

The ingredients we add to our home made Caribbean soup provides a range of benefits making it a nourishing choice for our postpartum bodies especially in winter time.

Salmon and pesto salad

Rich in omega-3 fatty acids which your baby needs for healthy brain development, salmon is great for breastfeeding mamas.

POSTPARTUM NUTRITION