You’re a new mom; and whether this is your first baby or your fifth, you’re inundated every day with information on how best to feed, hold, burp, clean, and generally care for your new little bundle of joy. But what about you? Your body has just been through 9 months of changes, as well as labour and delivery of a new life. Now is the time to support and replenish your body through nutrient dense whole foods.
I was trying to think of a funny story of how I felt right after each birth and how I supported my own body through those times. Moms, I’m sure you’ll forgive me when I say, I can’t remember! Those months went by in a blur! I do remember craving salmon ALL the time. I also seem to remember a stash of lactation cookies in my freezer being depleted rather quickly.
It’s no wonder I craved salmon. Post birth, your body requires all kinds of nutrients to replenish its stores and heal itself. Protein, essential fatty acids, and B vitamins are all found in salmon, and are all beneficial to your post-baby body. Iron, magnesium, zinc, and vitamins A, and C, are also nutrients you’ll need to ensure you’re getting enough of. If you are breastfeeding, your body will be creating a nutritionally rich whole food for baby, which may leave you feeling tired and lacking energy as your own nutrient stores become further depleted. Stress and lack of sleep also take their toll, and your body needs these vitamins and minerals to support your immune system.
If you’re a new mom and are reading this, it’s very likely 2 am and you’re probably thinking “Okay, but what do I do?”. Simple answer? Start eating these foods:
Orange fruits and vegetables
Carrots, sweet potatoes, and mangoes are all packed with beta-carotene, a precursor for vitamin A, which acts as an antioxidant in the body and supports the eyes and skin. Pair these foods with a little fat to help with nutrient absorption.
Lot of greens
Spinach, kale, collards, broccoli, Brussel sprouts: pick your favourite. They are all beneficial and offer a variety of nutrients from iron, to vitamin C, to
the B vitamins. Add spinach to smoothies, kale to soups, and use collard green leaves as a wrap to make an easy one-handed lunch, because you know you won’t get to eat many meals with two hands for awhile.
Raw cacao
Hands down, my favourite recommendation. Raw cacao is the non heat-processed relative of cocoa powder. It’s rich in magnesium which helps to relax muscles, and is also a good source of iron and zinc, and it contains no sugar. Add it to smoothies or make it into a soothing warm beverage.
Here’s a recipe for a stew filled with all the nutrients you need to help you heal. Make it ahead of time and freeze it (just keep the almond butter out and add it in when you warm it up). Better yet, enlist a loving friend or family member to whip up a batch for you while you enjoy all the newborn baby cuddles.
Almond and Sweet Potato Stew
Ingredients
1 onion, chopped
2 cups sweet potatoes, diced in 1 inch cubes
2 tsp curry powder
1 tsp turmeric
1 tbsp fresh grated ginger
2 cloves minced or grated garlic
1 carrot sliced
1 celery stalk, sliced
1 red bell pepper, diced
4 1/2 cups water (plus an extra 1/3 cup)
2 cups chick peas
1 15 oz can crushed tomatoes (look for BPA free and organic)
1/3 cup natural almond butter
2 cups fresh kale, chopped
Directions
Heat ½ cup of water in a large pot. Add onion and sweet potatoes. Cook over medium heat stirring occasionally, for 5 minutes.
Add curry powder, turmeric, ginger, garlic, carrot, celery, and bell pepper. Cover and cook 5 minutes, stirring occasionally.
Add chick peas, tomatoes, and 4 cups of water. Blend almond butter with 1/3 cup of water then add it to the stew (skip this step if you are freezing the stew, and add it in when reheating). Add in chopped kale
Stir, then cover and simmer 10 minutes. Enjoy!
Chelsey Prince, RHN
Chelsey is a Registered Holistic Nutritionist, and Culinary Nutrition Expert at Life Therapies in Ottawa. Chelsey helps clients to discover which foods work best for their bodies and how to incorporate them into their diets. She provides practical recipes, meal plans, and plenty of support as she teaches her clients to eat real, whole foods.
As a mom to two little guys under 3, she is passionate about working with women who are preparing for pregnancy, are pregnant, or post-natal. She has seen first hand the difference good nutrition can have over the course of a pregnancy and beyond, and she loves to share what she has learned.
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