WATER
Water is essential for all bodily functions, including healing after childbirth. It can help you reduce swelling, speed up recovery time, and prevent constipation. Drink at least eight to ten glasses of water daily, aiming for more if breastfeeding.
PROTEIN-RICH FOODS
Protein is essential for the healing and repair of tissues. It can be found in things like beans, nuts, and a range of other common foods. Protein-rich foods help keep your energy up.
IRON-RICH FOODS
Iron helps transport oxygen in the blood and is essential for energy production. During pregnancy and breastfeeding, iron needs increase. Good sources of iron include dark leafy greens, legumes and seeds.
VEGETABLES
Vegetables contain vitamins, minerals, and fiber, all postpartum moms need. They can be enjoyed cooked or raw, making them one of the most versatile foods. Vegetables are packed with nutrients, they include lots of fiber to help you avoid constipation.
SOUP
Soup is another easy-to-digest food that’s perfect for postpartum moms. It’s packed with nutrients and can be easily made in advance. Just heat and eat when you’re ready! Soup is a warm and comforting option that’s easy on your stomach. Make a big batch to have leftovers for later in the week.
NUTS AND SEEDS
Nuts and seeds are excellent sources of protein, healthy fats, and fiber. They make a great snack or addition to any meal, watch your portion size! A little goes a long way when it comes to nuts and seeds.
FRUIT
Fruit is another quick and easy snack packed with vitamins and minerals. It’s also high in natural sugars, giving you a much-needed energy boost when you’re tired. Choose fruits that are lower in sugar (like berries) or pair them with nuts or yogurt for a balanced snack or breakfast.
Written by Nicolette Star Maggiolo
Culled from: https://www.topnutritioncoaching.
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