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Navigating Postpartum Nutrition: What to Eat



5 min read

Navigating Postpartum Nutrition What to Eat

by Team Thinx | 01/17/2024

Bringing a new life into the world is a remarkable journey, and as a new mom, your body has gone through incredible changes. In this stage of life, focusing on your postpartum nutrition, knowing what to eat and what not to eat postpartum, becomes a priority for both your recovery and the well-being of your little one. In this guide, we'll navigate the landscape of postpartum nutrition, answering common questions and offering practical insights to support you on this transformative journey of life after giving birth.

what to eat after giving birth

The foundation of postpartum nutrition lies in consuming nutrient-dense food. Here are some of the foods you should be focusing on, as they are packed with lots of nutrients:

#1 lean proteins

Recovering from childbirth requires a significant amount of energy and nutrients, and lean proteins play an important role in this process. Chicken, for example, is rich in high-quality protein, aiding in tissue repair and muscle recovery. For those opting for a vegetarian or plant-based diet, alternatives like tofu, tempeh, or legumes offer protein-rich options to support the body's rebuilding process.

#2 complex carbohydrates

Complex carbohydrates provide a steady release of energy, essential for navigating the demands of postpartum life. Whole grains such as brown rice, quinoa, and oats offer a nutrient-rich foundation, supplying sustained energy. Sweet potatoes, another valuable source of complex carbs, contribute to energy levels while delivering essential nutrients for overall well-being.

#3 healthy fats

Postpartum nutrition should include healthy fats to nourish the body and support various functions. Avocados, with their monounsaturated fats, not only contribute to brain health but also add a creamy texture to meals. Nuts and seeds, such as almonds, chia seeds, and flaxseeds, provide essential healthy fats, aiding in nutrient absorption and hormone production.

#4 dairy (or dairy alternatives)

Calcium is key for bone health, especially during the postpartum period. Greek yogurt, a calcium powerhouse, supports bone strength and offers probiotics for gut health. For those following a plant-based diet, fortified plant-based milk options like almond or soy milk are excellent choices, providing both calcium and vitamin D.

#5 leafy greens

Leafy greens, including spinach, kale, and broccoli, are packed with essential vitamins and minerals. Incorporating a variety of leafy greens into meals ensures a diverse range of nutrients, supporting your body during this transformative period.

#6 fruits

Berries such as blueberries, strawberries, and raspberries are not only delicious but also rich in antioxidants. Antioxidants help combat oxidative stress and support overall health. Citrus fruits like oranges and grapefruits provide a significant boost of vitamin C that are great for immune support during the postpartum journey.

#7 omega-3 fatty acids

Omega-3 fatty acids play a role in brain development and heart health. Fatty fish like salmon, trout, and mackerel are excellent sources of these essential fatty acids. For those following a plant-based diet, incorporating chia seeds, a rich plant-based source of omega-3s, into meals is a beneficial choice.

#8 iron-rich foods

Iron is key for combating fatigue and supporting overall vitality. Lean meats such as beef and pork provide heme iron, which is easily absorbed by the body. For those who prefer plant-based options, legumes like beans and lentils offer a rich source of non-heme iron to support energy levels during the postpartum period.

#9 hydration

Staying hydrated is fundamental for postpartum recovery. Aim for at least 8 cups of water daily to support overall well-being. Additionally, herbal teas like chamomile and ginger can provide soothing effects on digestion and offer a warm, comforting beverage option.

#10 postpartum-specific supplements

While a well-balanced diet is essential, postpartum-specific supplements can fill potential nutrient gaps. Prenatal vitamins, if continued from pregnancy, provide additional support for essential nutrients. Vitamin D, for example, is especially important if there is limited sun exposure. 

sample postpartum meal plans

As the body recovers from childbirth and adapts to the demands of breastfeeding, a well-balanced and nutrient-rich diet becomes paramount. In this section, we present a week-long sample meal plan, crafted to cater to the specific nutritional needs of postpartum parents.

Each day's meals are designed not only for their delicious flavors but, more importantly, to provide the essential nutrients necessary for recovery, energy, and overall well-being:

day 1: restorative beginnings

  1. breakfast: Oatmeal is a perfect start, providing complex carbohydrates for sustained energy and fiber to support digestion. Almonds add healthy fats, and berries contribute antioxidants. Fortified orange juice adds vitamin C for healing tissues and boosting immunity.

  2. lunch: A grilled chicken salad brings lean protein for muscle repair, mixed greens offer essential vitamins, and a lemon vinaigrette aids digestion. Quinoa provides additional protein and fiber, promoting fullness and nutrient intake.

  3. dinner: Baked salmon, rich in omega-3 fatty acids, supports brain development and reduces inflammation. Sweet potatoes provide complex carbs and beta-carotene, while broccoli adds fiber and essential nutrients.

  4. snack: Greek yogurt with honey offers probiotics for gut health and protein for satiety, supporting overall well-being.

day 2: immune-boosting feast

  1. breakfast: Whole grain toast and avocado provide fiber and healthy fats, supporting heart health and digestion. Freshly squeezed grapefruit juice contributes vitamin C, enhancing immune function.

  2. lunch: Lentil soup with spinach brings plant-based protein, fiber, and iron, which are all important for energy and preventing anemia. Whole grain crackers add crunch and additional fiber.

  3. dinner: Stir-fried tofu with vegetables offers plant-based protein, while brown rice provides complex carbs for sustained energy.

  4. snack: Kiwi, high in vitamin C, paired with almonds, a source of healthy fats, creates a satisfying and nutritious snack.

day 3: comforting simplicity

  1. breakfast: Scrambled eggs with spinach and feta provide protein, iron, and essential vitamins. Whole wheat toast adds complex carbs for sustained energy.

  2. lunch: Turkey and vegetable wrap offers lean protein and a variety of nutrients. Mixed fruit salad contributes vitamins and antioxidants.

  3. dinner: Beef and vegetable stew provides iron for energy and muscle function. Mashed sweet potatoes add complex carbs and beta-carotene.

  4. snack: Cottage cheese with pineapple supplies protein and calcium, supporting bone health and muscle function.

day 4: quick and nutrient-rich

  1. breakfast: A smoothie with kale, banana, Greek yogurt, and almond butter offers a nutrient-packed start, providing vitamins, minerals, and protein.

  2. lunch: Quinoa salad with tomatoes and cucumber delivers protein, fiber, and essential nutrients, supporting overall health.

  3. dinner: Grilled shrimp skewers provide lean protein, while asparagus adds fiber and essential vitamins.

  4. snack: Mixed nuts supply healthy fats and protein, offering a satisfying and nutritious snack.

day 5: nourishing fusion

  1. breakfast: Whole grain waffles with Greek yogurt, strawberries, and granola provide a mix of complex carbs, protein, and antioxidants.

  2. lunch: Chickpea and vegetable curry offers plant-based protein, fiber, and a variety of essential nutrients. Basmati rice adds complex carbs.

  3. dinner: Baked cod with a lemon herb marinade provides omega-3 fatty acids for brain health. Quinoa and roasted Brussels sprouts offer fiber and essential nutrients.

  4. snack: Apple slices with peanut butter supply fiber, healthy fats, and protein, creating a satisfying and nutritious snack.

day 6: energizing varieties

  1. breakfast: A smoothie bowl with acai, mixed berries, and granola provides antioxidants, fiber, and energy for the day.

  2. lunch: Spinach and feta stuffed chicken breast offers protein and essential vitamins. Couscous adds complex carbs for sustained energy.

  3. dinner: Vegetarian chili with kidney beans, tomatoes, and corn provides plant-based protein and fiber. Whole-grain cornbread adds complex carbs.

  4. snack: Hummus with carrot and cucumber sticks offers a satisfying and nutritious snack, rich in fiber and essential nutrients.

day 7: revitalizing finale

  1. breakfast: Whole grain pancakes with maple syrup and fresh orange slices offer a delightful mix of complex carbs and vitamin C.

  2. lunch: Quinoa and black bean salad with avocado and lime dressing provides plant-based protein, fiber, and essential nutrients.

  3. dinner: Grilled steak with rosemary sweet potato wedges offers iron for energy and muscle function. Steamed green beans add fiber and essential vitamins.

  4. snack: Dark chocolate squares with raspberries create a delicious and antioxidant-rich snack.

These meal plans focus on providing a variety of nutrients essential for postpartum recovery. From supporting immune function to aiding tissue healing, each day's meals are thoughtfully crafted to nourish and energize new moms. Of course, adjustments can be made based on individual preferences and dietary needs.

nourishing the next chapter: embracing postpartum wellness with Thinx

As you navigate this period, remember to prioritize real, whole foods, ensuring a diverse and balanced diet. Along the way, Thinx is here to support you with our range of postpartum underwear. Our mission aligns with empowering everybody through access to innovative and inclusive period products. Embrace the journey, nourish your body, and cherish the moments of growth and healing.


Thrive Health. Best Foods for Postpartum: The Top 8 Nutrient-Rich Options for New Moms. 

What to Expect. Your Postpartum Nutrition Guide. 

UPMC | Life Changing Medicine. Nutrition and Sleep Postpartum for New Mothers. 

by Team Thinx

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