Feeding the Mama

Lorna Phillip Author

Jul 02, 2021 |

The importance of good nutrition for postnatal recovery

Making time to nurture the new parent

Nowadays, new mothers are not given the space, time and resources to ease themselves into motherhood. Support is not always readily available and it’s quite common for new mothers to experience stress, burnout, increased risk of mental health issues and prolonged physical healing.

In contrast, within traditional cultures, new mothers are nurtured and nourished as a part of honouring this precious time. Wholesome nutrient dense foods are offered as standard in the postnatal period. The nutritional needs of the new mother are prioritised and it is acknowledged that good food and hydration aid recovery and prepare her for the energy zapping early weeks with a new baby.  One of the ways that we can nurture new parents is to ensure that they are being fed well.

What foods aid postnatal recovery?

In the West, a lot of focus is given to the foods that should/shouldn’t be eaten for the optimal health of mother and their babies during pregnancy. However, it is also important to recognise the importance of new mothers’ nutritional needs once they’ve had given birth.

Protein:  to aid the healing of tissues for the mother – particularly important if you’ve experienced a tear/episiotomy or had a caesarean birth. Protein dense foods include meat (better cooked on the bone, long and slow), eggs and dairy products such as milk, Greek yoghurt, and cheese. Plant based proteins include nuts, lentils, chickpeas, quinoa

Iron:. During pregnancy and childbirth iron levels can become low; therefore, during the postnatal period it is good to try and boost your iron levels! Foods containing iron include liver, red meat, beans such as red kidney beans, edamame beans, chickpeas, nuts, dried fruit such as apricots, nettles (i.e nettle tea).

Omega 3 Fatty acids:  help to prevent perinatal depression (depression that occurs both before and after childbirth). It can also help to control blood pressure. Foods such as oily fish (salmon, mackerel, tuna and sardines), nuts and seeds, flaxseed contain Omega 3.

Categories: : Postpartum