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Eating for One Again: Postpartum Nutrition


What were the things you craved in pregnancy? What foods made you want to run into another room?


Once your baby is born, good nutrition is still important as you recover and transition into life with your new baby. Let’s look at fiber, protein, and calcium—why are they important to postpartum women and how can you get more of them in your diet.


Why fiber is important


First and foremost, fiber will help you with bowel regularity, preventing constipation and promoting overall health and healing. Fiber makes you feel full and balances your blood sugar by slowing the digestion process. Related to that, fiber also boosts gut health, which works to prevent disease and improve your mood.


Lentils, black beans, raspberries, and chia seeds are an easy way to add more fiber to your diet!


Why protein is important


Protein-rich food helps you recover from pregnancy by promoting cell growth and building up your immune system. Beans (again), lean meats, eggs, and soy products are all great ways to get plenty of protein in your postpartum diet.


If you are breastfeeding, boost your servings from five to seven a day. This will allow you to maintain your own muscle mass while providing plenty of nutrients for your baby. It also ensures a steady supply of milk for your baby.


Why calcium is important


Milk, yogurt, hard cheeses, and calcium-fortified tofu as well as leafy-green vegetables are great calcium options for a postpartum diet. Calcium replenishes the body and helps prevent osteoporosis by building stronger bones—especially important as we get older. It can also regulate blood pressure and hormones.


For nursing mothers, doctors recommend 1300 milligrams of calcium a day.


If you are feeling overwhelmed by taking care of your baby and yourself, let Tennessee Family Doulas navigate postpartum nutrition and meal prep with you. Reach out today!


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