Important nutrients after childbirth, postpartum recovery and breastfeeding.

Photography by Perth Birth Photography | Four Element Photography | Perth

The 4th trimester is an important period for rest, recovery, and rebuilding your nutritional stores after 9 months of growing another human being and the huge demand of childbirth. Also accounting for the increased nutritional demands of breastfeeding.

See my recommendations for a restoreful 4th trimester and beyond!

Complex Carbohydrates

Food Sources: Brown rice, whole grain breads, quinoa and starchy vegetables likes potato and sweet potato

Carbohydrates are essential for energy production. Glucose is required for producing the lactose found in breastmilk, so breastfeeding mothers have a slightly increased carbohydrate requirement during this time.

Protein

Food Sources: Lean meats, chicken, free-range eggs, nuts and seeds, lentils and other legumes.

Protein is important for tissue repair and collagen production, as well as for normal hormone balance. Incorporating a source of high-quality protein in each of your main meals will help to ensure you are eating adequate amounts for optimal recovery.

Healthy Fats

Food Sources: Omega 3 fatty acids such as salmon, tuna and sardines, flax seeds, walnuts, and chia seeds. Other unsaturated fats can be found in foods such as almonds, cashews, avocados, olives and extra virgin olive oil.

Healthy unsaturated fats are important for ensuring your body can absorb fat-soluble vitamins such as vitamin A and vitamin D and can help to reduce inflammation in the body. Omega-3 fatty acids are particularly important to pay attention to in the postpartum period in the prevention of postpartum depletion. Fats keep you feeling fuller for longer, aim go have a source with every meal.

Iron

Food Sources: Lean red meat, lentils, chickpeas, kidney beans, sunflower seeds, pumpkin seeds, and dried apricots.

Iron deficiency is a relatively common issue among pregnant women and can be further exacerbated following blood losses during childbirth. Depleted iron stores can lead to issues with fatigue and may also leave women at increased risk of postnatal depression.

Vitamin D

Food Sources: Sun exposure, salmon, sardines, tuna and free-range eggs.

Studies have shown that having adequate levels of vitamin D may be important in preventing postnatal depression. Vitamin D is also important for immune function and also plays an important role in helping to maintain calcium levels in the body for bone, muscle and heart health.

Calcium

Food Sources: Eggs, green leaty vegetables (such as spinach, kale and collards), sardines, walnuts, almonds, broccoli and cheese.

It is so crucial that during both pregnancy and breastfeeding, you have sufficient intake of calcium as your body will draw calcium out of your bones to supply to baby. Ensuring you are consuming sufficient calcium helps to protect your bone density and also protects baby from health risks.

lodine

Food Sources: Dulse + Wakame flakes, seaweed and cod.

Australian soils contain only low amounts of iodine, which reduces the amount found in Australian-grown fruits and vegetables. lodine is a crucial nutrient for infant brain development and thyroid function - iodine deficiency in early life can significantly affect baby's cognitive development.

Take home notes

• Eat a balanced diet high in nutrient-dense foods, with a focus on plenty of whole-foods containing protein, complex carbs and colourful fruit + veg.

• Opt for well-cooked, easy to digest foods such as broth, soups, curries and stews.

• One handed meals + snacks are the way to go, especially in the early postpartum period.

• Drink plenty of water for hydration and breastmilk supply.

• If you feel something is lacking in your diet, seek a Naturopath for personalised advice - hello there ;)