I thought I was well prepared for the birth of our baby girl. I knew that finding time for cooking will be challenging therefore I had a few jars of homemade soup ready in the fridge. I also made as much chicken broth as possible. But that was it. I didn’t think about anything else. I was lucky as due to Corona (maybe the only good thing that came out of this pandemic) Dave was around for the first eight months, doing most of the cooking and shopping. We ate regular healthy homemade foods which was great, but I just didn’t know that there are some specific recommendations regarding postpartum nutrition, especially for the first three months after giving birth (and longer, especially if breastfeeding). But when I felt tired, I ate treats (my favourite were chocolate biscuits). I convinced myself that it didn’t matter as I was burning more calories due to breastfeeding. It did matter.

I think many new mums, just like me, focus on getting ready for the “big day” (the birth), have everything ready for the little one but don’t really think so much about our own needs and recovery. It didn’t even cross my mind to research what foods are best for a new mum. I just thought that my regular healthy nutrition will be enough. Don’t get me wrong, I think we did well, but I cannot stop wondering if I could have avoided my burnout by eating postnatal specific meals. I hope I get a chance to test it 😊

I did my research into this topic when Freya was about one year old. I was trying to find answers to what I did wrong that led to my adrenal fatigue coming back with a vengeance. It is when I heard for the first time the term “Fourth trimester”. Did you know that it is as important as the first three? I didn’t. If you want to read more about that and prepare for your postpartum healing and transition to motherhood, check out the book “The fourth trimester” by Kimberly Ann Johnson. It was mind blowing. How did we lose all that knowledge?

In the meantime, check out the list of my top 12 foods that support postnatal recovery (easy to get and really yummy). The list is much longer but the foods below are easily available and not too expensive. They will be my main focus next time around.

Almonds

One of the most nutrient dense nuts. Great source of healthy fats, protein, calcium and manganese. They are also anti-inflammatory. Make sure you soak them (and any other nuts) for min one hour (or overnight) to make them easier to digest and release nutrients. If you don’t like almonds, you can replace them with your favourite nuts.

Amaranth

Rich in essential minerals such as manganese, calcium, iron, fibre, and the amino acid lysine, which helps absorb calcium and produce energy. A great source of bio-available plant protein and other phytonutrients.

Avocados

An excellent source of polyunsaturated and monounsaturated fat, which help the body absorb fat soluble vitamins, feeding the brain and nervous system. They are an excellent nutritional source of magnesium, potassium, vitamin C, vitamin E, and vitamin K.

Bananas

Rich in potassium, vitamin B6, vitamin C, manganese, fibre and protein. It moderated the blood sugar and aids the digestive system (I ate one a night for about 3 months, I was using a lot of energy breastfeeding)

Berries

Loaded with fibre, manganese, vitamin K and vitamin C. High in antioxidants, help the body neutralise free radicals and repair DNA damage. Try to get them organic, at least from time to time.

Bone broth

One of my favourite foods, that I like to have in the fridge. It is nutrient-dense, easy to digest, rich in flavour and boost healing by boosting our immune system. It is rich in collagen, supports gut health and heals our body heal and reduce inflammation.

Chia seeds

Great source of healthy fats, fibre and protein. Helps the body stay hydrated and moisturises from within.

Nettles

Nettle leaf is a rich source of antioxidants, vitamin C, vitamin A, calcium and other minerals. Rich in iron helps build blood and nourish the cells. Fortunately they grow anywhere. Remember to harvest them before they bloom.

Oats

They are among the most nutrient-dense foods you can eat. Oats are rich in carbs but also higher in protein and fat than most other grain. They are a very good source of fiber, especially beta glucan, and are high in vitamins, minerals, and antioxidants.

Papaya

It was one of not many fruits I could eat during the first 5 months of pregnancy (anything too sweet would make me feel sick). It contains digestive enzymes and is loaded with antioxidants, such as vitamin C, flavonoids, vitamin B, folate and pantothenic acid, which helps reduce inflammation.

Pumpkin seeds

Rich in vitamins and minerals like manganese, zinc, phosphorus, magnesium, iron, potassium, copper and vitamin K. They also have antioxidant and anti-inflammatory properties.

Raw honey

Local raw honey is a medicine. It is a natural antibiotic, it is anti-fungal and anti-viral.

The pregnancy and birth are very challenging for our body. As our body’s primary task is to supply nutrients for our growing baby, our body’s nutrient demands are so great that it can be hard for even the most conscientious eaters to get optimal nutrients during pregnancy. This can lead to a low-level nutrient deficiency when the baby is born. Those mums who opt to breastfeed, will continue to share nutrients with a newborn, further depleting own nutrient stores. Therefore postnatal nutrition is so important. Nutritional deficiencies decrease our energy (and lead to health problems). We often accept that a new mum must be tired but nutrition can make it worse or better. Nutritious foods help our body have more energy, heal and regenerate.

A few words about postnatal hospital nutrition.

I spent seven days at the hospital. I was admitted on Monday morning, Freya was born on Wednesday morning, we went home on Sunday afternoon. During my stay the food as the hospital was lacking many necessary nutrients, which is the only thing I can complain about. Bread with jam for breakfast may be yummy but it doesn’t support recovery. Fortunately, Dave brought me some avocados, nuts, bananas, and berries. If like me, you’ll be giving birth in the hospital, don’t rely on hospital food. Get some nutrition dense foods your body needs after giving birth.

I wish I had some good recipes ready to use when I got home from hospital.

Taking the pressure off figuring out what we need and planning our meals (this one was really challenging). Therefore, I have prepared for you my three favourite, easy recipes, that will supercharge your energy and support your healing postpartum. These are: Amaranth Porridge, (Nettle) Bone Broth as well as Quinoa, Lentils, & Greens Soup. They are perfect for the first three months and beyond.

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Enjoy those wonderful days. They are not easy but two years later I still smile when I think about our first days with our little girl.

With Love,

Karo