Aim for simple, key building blocks
The key building blocks of nutrition that your body needs can be broken down into carbohydrates, proteins, and fats - all providing energy and nutrients your body needs during this time period. These 3 main macronutrients of protein, carbohydrates, and fats are vital for every mother recovering from childbirth, whether or not a woman chooses to breastfeed her newborn. By focusing on building meals and snacks around these 3 macronutrients, you will ensure that your body and mind are receiving adequate nutrition for optimal functioning: fueling your body, keeping you energized, promoting intestinal health, protecting your immunity, repairing muscles, and maintaining hormones and mental health. As a new mother, each of these functions is absolutely crucial and making your health a priority should be non-negotiable.
Building meals on this framework can simplify the process of eating. Here are examples of foods that fall into these categories and ways to build a meal or snack that is providing your body with nutrients needed:
Carbohydrates: Whole-grain breads, grains, such as rice, oats, quinoa, couscous, pastas, granola, fruits, starchy vegetables, like sweet potatoes, squashes, corn and potatoes, legumes, and dairy products, like yogurt and ice cream.
Protein: Any animal based products, including poultry, fish, and meat, as well as nuts, beans, eggs, milk, tofu, cheeses, lentils, cottage cheese and yogurt.
Fats: Oils, like olive oil, coconut oil, butter, peanut and other nut butters, seeds, avocado, mayonnaise, salad dressings, cheese, olives and whole eggs.