Postpartum nutrition goals

Even writing that heading seems a little weird - "nutrition goals" sounds like a financial plan, or business goals.  Nutritionism has perverted how we eat and everything has become more complex and confusing than it needs to be.

That said, nourishing body and soul is important, including as you recovery from pregnancy and birth.

So let's start with things that aren't the kind of goals you want.

• Restricting or eliminating food groups - no, no, no.  Carbs are great for energy and help produce serotonin which helps with mood, including postpartum.  Protein is essential to heal.  Fats are also important for mental health and breastmilk.  That is super brief, but the point is, you need a balance of these macronutrients and cutting one group out is damaging.
• Restricting calories in a rush to lose weight.  This won't help recovery and can increase your risk of postnatal depletion, depression, reduced lactation, poor wound healing and just feeling rubbish.

 Ok, here are better postpartum nutrition goals

• To enjoy the foods and drinks that you consume!
• To consume enough of the macronutrients (carbs, fats and protein) to function well and recover
• To have foods rich on micronutrients (vitamins, minerals and phytonutrients) that support healing and recovery
• Replace the nutrients used in pregnancy, birth and lactation - that beautiful bub takes what they need and you have to make do
• Provide nutrients to support lactation
• Be well hydrated
• Nourish body and soul
• Support hormone function, especially thyroid, insulin and reproductive
• A happy gut (helps to be a happy you)
• A focus on feeling well and having energy and not over-focusing on weight

 How?

• Warming and easy to digest foods like soups, stews, broths, congees
• Lots of water and warm drinks (broths, herbal tea, hot chocolate), especially if breastfeeding
• Protein foods like slow cooked meats and poultry (or in soups and stews), fish, eggs, tofu, beans and legumes
• More intensely coloured foods are often richest in nutrients so thinks of a variety of colourful fruit and vegetables like pumpkin, spinach and berries and more
• Wholegrains like rice, rye, barley, quinoa
• Yummy fats to provide important nutrients but also help nutrient absorption and to carry flavour - olive oil, avocado, oily fish, nuts and seeds, butter and ghee, coconut oil
• Nuts and seeds are nutrient powerhouses and are great snacks, or add them to muesli or baking
• Ask people to help out by shopping and cooking for you, especially in the early days postpartum

Remember, the goal is to nourish body and soul, to recover and feel well physically and mentally.  You have just done something extraordinary and beautiful, but also demanding and draining, and you deserve care and supported recovery.