Want to know which foods are optimal for postpartum and the essential postpartum grocery list that you need? Read to find out.
I know how confusing it can be to know what will be best for your body after birth.
Many women don’t even think twice about it and will eat anything they feel like regardless of how it is impacting their healing body.
I am a Holistic Nutrition Consultant for pregnancy, postpartum and babies and a mother of four. I am very passionate about giving women the best advice to support their bodies and babies holistically.
I have plenty of resources about postpartum care that might interest you:
Nutrition for Postpartum Playbook (E-Book)
10 Delicious Meals to Bring a New Mother
12 Healthy Snacks for Postpartum Recovery
Natural Remedies for Postpartum Hair Loss
Now let’s get to our postpartum grocery list.
What I will cover in this post
What kinds of food to eat during postpartum
What kinds of food to avoid during postpartum
Why postpartum food matters
The essential postpartum grocery list
What kind of foods to eat during postpartum
The general rule of thumb for food consumption during postpartum is that you want to eat foods that are:
– Warm
– Soft
– Easily digestible
You also want to eat a range of macronutrients like whole carbohydrates, protein and fats. As well as plenty of micronutrients found in produce, animal products, nuts, seeds and so on.
What kind of foods to avoid during postpartum
You will want to avoid foods that are hard to digest, cold, and processed.
Of course, we can’t always avoid these foods at all times – I understand what it’s like to have to prep meals with four children who need me all at once.
But, where possible, eat the best quality foods if you can, like organic, free-range, grass-fed and avoid the dirty dozen produce list.
Why postpartum food matters
Think of your postpartum body as if it has just undergone a very big surgery. Because when a baby the size of a watermelon is extracted from your body, either vaginally or via c-section, then a ‘surgery’ is just one way to put it.
Your body now needs to heal and get back to its pre-pregnancy state. This is going to take time. Not to mention that if you are breastfeeding, then nourishing foods are going to support your milk supply.
Fats sustain blood sugar and nourish breastmilk supply.
Protein helps to rebuild muscle that was lost or weakened during pregnancy to cater to a growing baby.
Carbohydrates help to provide energy and support milk production.
These are just some ways that food can help to support your postpartum body.
The Essential Postpartum Grocery List
Pin this for later!
Fruit: in season soft fruit like: peach, pear, plum, strawberry, blueberry, raspberry, blackberry, steamed apple, pomegranate, papaya, mango, banana.
Vegetables: vegetables in season, pumpkin, sweet potato, broccoli, peas, potato, carrot, dark leafy greens, zucchini, cauliflower.
Protein: whole chicken, beef, lamb, pork, eggs, nuts, seeds, tofu, chickpeas, legumes, beans.
Fats: avocado, coconut cream, cold pressed extra virgin olive oil, nut butter, hemp seeds, chia seeds, flaxseeds, fatty fish (sardines, salmon).
Carbohydrates: brown rice, wholegrain sourdough bread, steel cut/rolled oats, quinoa.
Fermented food: sauerkraut, plain yoghurt, coconut kefir, miso, tempeh, kimchi.
Snacks: Dark chocolate, lactation cookies, chocolate nut bars, nourishing apple crumble, choc cherry granola and almond coconut mousse.
Did you find this helpful? I would love to know what you would add to your postpartum grocery list?
Leave a Reply