This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.
Every new mama should embark on a postpartum diet plan while breastfeeding because a postpartum diet plan will encourage and promote choosing nutrient-dense foods! I am a big advocate on a postpartum diet plan that focuses specifically on nutrients for breastfeeding, as well as for healing after birth. Our bodies need nutrients to function properly, and a postpartum diet plan while breastfeeding is a great way to ensure you are eating all the important nutrients you can! There are a lot of nutrients our bodies require while healing postpartum and breastfeeding. I am going to break down five important ones. If you need help following a plan, and putting together meals to ensure you are getting enough of the right nutrients, my program is super helpful.
I created a postpartum diet plan for breastfeeding mamas that is way more than just a diet plan. It is a healing program that touches all areas of postpartum healing, nourishment and strength. I highly recommend following a postpartum recovery program to ensure your core and pelvic floor get the attention it needs, as well as your body getting the nutrients it needs to recover and produce plenty of breast milk.
Let’s get into the five nutrients you need in your postpartum diet plan while breastfeeding:
You can grab a supplement spray like this one, which I like, or some daily pills like these. I find that is the easiest way to getting Omega-3 as a busy new mama because I don’t always have the time to cook up some salmon. I do have an amazing mustard salmon recipe in my program! The reason Omega-3 fatty acids are so important is because those fats actually get into your breast milk and passed to baby. It has been shown that women who take DHA have higher levels in their breast milk, meaning you can help your baby get more by supplementing!
These are the good bacteria in your gut that help digest food and fight off the bad bacteria. Your baby needs this too! By adding the good bacteria into your diet, you can help ensure that is passed through to baby. The latest studies have been showing that probiotics can travel from the mother’s gut through to the breast milk. This is a big deal! Probiotics improve your immune system, as well as babies, which during the first few weeks of life, is very helpful! You can take a supplement, or add Sauerkraut, Greek yogurt, Kefir and even some dark chocolate!
Antioxidants are found in many plants, but most commonly in berries. I find those the easiest to eat postpartum, and they are super important to help the body heal from giving birth, vaginally or c-section. The body needs antioxidants to help reduce inflammation and repair itself. Antioxidants are also found in breast milk, which is super important to baby’s health to preventing sickness and disease. I love this powder, to help me get all my greens in at once, but berries, spinach and dark-green veggies are great sources.
Protein is super important for your postpartum diet while breastfeeding. Protein is going to help your cells repair, heal and regenerate new cells. Protein is the building blocks to new cells and skin. It will also support your muscles, as they repair from being stretched or torn. The cleaner the protein source the better, to ensure your postpartum body is getting the most out of the protein as possible. I love a protein shake, for quick and easy nutrition, as well as light and tasty proteins like ground turkey and eggs. Protein will also help you maintain your muscle as you work on losing the baby weight.
This vitamin is fantastic for keeping your immune system strong, your bowels moving and your skin healthy. Vitamin C will help you repair the skin that was torn and stretched during pregnancy and birth, as well as keep you from getting sick with a new baby. Our bodies can’t make vitamin C, so we need to ensure we are taking it as a supplement, or eating foods like red peppers, strawberries, berries and kiwi. Lawrence and Lawrence in, Breastfeeding A Guide for the Medical Profession, 2015 states that within half an hour of receiving vitamin C supplements, the amount of vitamin C increased in their breast milk. This means that you can help your baby get vitamin C too!
These are 5 nutrients that need to be a part of your postpartum diet plan while breastfeeding! If you aren’t sure where to start, feel free to check out my program, which is full of clean-eating and nutrient-dense meals to help your body produce lots of breast milk while losing the baby weight.
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So many mamas are having such success with the program, and let me share what they’ve said:
“I’m on the 14 day clean eating part and already feel a change. I love that your program caters to nursing moms. These recipes are boosting my milk supply! Thanks again and can’t wait to use the new app!”
“As far as counting calories, yes that was so helpful!… it was an eye opener…But your concept of reducing ever so slightly and monitoring milk supply was so helpful! I have lost 6lbs-yay!- and have 12 more to go! I am encouraged for sure because it is usually not until I’m done nursing that I’m able to lose weight. So I’m all in for hopefully the rest of my life-on clean eating like this and exercise! Thanks so much for your help!!”
“Feeling GREAT on this program!!! It’s unbelievable how eating clean makes such a difference. Let me rephrase that…it’s amazing the difference eating nutrient dense foods makes! My skin is glowing and I’m already shedding pounds! I also tried the first workout today and did well although I had to modify a bit and omit the backwards burpee (I had cesarean just over a month ago and don’t quite feel ready for that exercise just yet but I will get there). Loving this plan! Thank you SO MUCH for tour help!”
“The few changes I’ve made to diet per your instructions is already helping lower my sweet cravings. I’m sure I’ll notice an even bigger difference when I get stricter. This week has been great as I feel better, have already lost 2#, and haven’t seen a drop in milk supply which was my biggest concern. I look forward to starting the workouts tonight!”
“The baby steps have been super helpful including writing down everything I ate…Another 5 days would be amazing, I was thinking yesterday what am I going to do after the 5 days are finished. You have been incredibly helpful!! I am so appreciative!!!”
My program focuses on specialized nutrition for breastfeeding moms, recipes, meal plans, grocery lists, a new Ab Rehab + Pelvic Floor Restore program, and a new section on going back to work after baby coming soon!
There are now two prices! One with the app, one without for two options! grab it now, while it is super affordable!