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.
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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.
If you need help losing the baby weight and keeping up your milk supply, I have a very popular program, The Postpartum Cure, which provides you with your diet and nutrition plan to lose weight, not milk supply!