Every mother needs to eat well to maintain her health and her mood when she is taking care of a newborn. The post-pregnancy diet is often overlooked when a new mother is not breastfeeding, but maintaining a healthy diet is one of the best ways to ensure a healthy and happy period of motherhood. Being a mom to a newborn is taxing; ensuring that you eat a nutritious diet full of as many “superfoods” as possible will enable you to tackle the challenges of caring for an infant head-on while maintaining your health and good mood.
A good post-pregnancy diet can basically be broken down into 3 components:
- Omega-3 fatty acids*
- Fruits and vegetables
- Drink enough water
*Remember that we can only get omega-3 fatty acids through food source and that pregnancy tends to deplete the body’s store of omega-3 fatty acids (especially DHA) by transferring it to the fetus. The mother, after birth, thus needs to replenish the store of DHA in her body, which is why the post-pregnancy diet focuses so much on healthy Omega-3 fatty acids food sources like mercury-free fish. It is important to note that even in breastfeeding, DHA continues to be transferred from the mother to the baby through the breast milk; thus, there is no way around it–get your store of omega-3 fatty acids!
Water becomes even more important when you are breastfeeding because breastfeeding can induce dehydration. Keep water around you, avoid caffeinated drinks.
Here are 3 favorite recipes that will make the post-pregnancy diet seem more like gourmet indulgence and less like a matter of self-sacrificing restrictions.
1. Roasted Salmon and Roasted Kale with Garlic
Salmon is a powerhouse of omega-3 fatty acids. Additionally, the antioxidant-rich kale provides both additional texture on the plate and a boost of nutrients to the recipe. Finally, did you know that garlic consumption can actually increase the production of breast milk? Garlic furthermore helps to enhance your baby’s immune system when transferred to her via breast milk.
Mercury-free organic salmon fillet
A bulb of organic garlic
Preheat an oven to 450 degrees. Cut away stalks of the kale and chop into smaller pisses, toss with olive oil and salt and pepper. Place kale on a baking sheet and bake for about 10 minutes. Season the salmon (we recommend a simple salt, pepper, olive oil seasoning but you can go with your own favorite seasoning as well), place on baking sheet and cook salmon for around 12 minutes (slightly less if your salmon fillet is of a smaller cut). Drizzle with lemon juice once plated. What a simple prep and delicious plate!
2. Blueberries over greek yogurt drizzled with honey
Blueberries is one of the healthiest fruits you can consume and will keep you energized all through the day. This recipe adds yogurt in order to ensure your digestive health. Honey adds a kick of sweetness to this simple treat and you can treat it as low-calorie dessert as well.
Organic blueberries (1 cup)
Sprinkle a generous handful of blueberries over greek yogurt and add a teaspoon of honey to the top. Voila!
3. Shitake mushroom and asparagus omelette.
Eggs are an easy way to meet your daily protein requirement and if you choose a DHA-fortified egg, you are consuming more of the omega-3 fatty acids that we highly recommend in your post-pregnancy diet. Asparagus is a superfood while mushrooms enhances the body’s immune response and increases the production of immunoglobulin IgA. Shitake mushrooms are one of the best varieties of mushrooms and contain cancer-fighting properties as well as Vitamin D.
200 grams of shitake mushrooms finely chopped
Asparagus chopped into one-inch bits
Organic DHA-fortified eggs
Wash and chop your asparagus and mushrooms. Mix eggs with milk and a pinch of salt. Heat olive oil over a skillet and pour in your asparagus-mushroom mixture. Cook well, remove. Now pour your egg mixture on the same skillet (add a little oil unless you’re working on non-stick cookware). When egg is about to be completely cooked, pour in the cooked vegetables. Wait a minute, fold, serve.