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.

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