The Postpartum Diet (Giveaway: Parents Need to Eat Too)
I‘ve just wrapped my first week postpartum with little Clara. It’s a tumultuous time, full of euphoric highs spent gazing at one’s perfect newborn, and rock-bottom lows, where the body feels like it was hit by a truck and dragged a few miles.
Taking things one day at a time is the best approach to postpartum recovery, combined with getting plenty of rest and, most importantly, eating well.
Today I’ll share a few of my tips for wise food choices that attend to three important needs following a birth: Physical Energy & Healing, Milk Production & Quality, and Bowel Regularity.
I’ll also share a recipe for Stewed Prunes with Citrus & Cinnamon (amazing!) AND give away a copy of Debbie Koenig’s new book, Parents Need to Eat Too. (Update: this giveaway has ended.)
Oh, I just might throw in a Baby Clara photo, too, since she’s so cute! This post is packed, so read on.
Three Elements a Good Postpartum Diet Should Address
I can recall dropping by a friend’s place a couple of days after she returned from the hospital with her newborn. Bags and containers from various fast food chains littered her kitchen table and counters. The fridge contained nearly nothing fresh, and far too many cans of soft drinks. Hardly nourishing fare for a new mother attempting to breastfeed.
As I warmed up the beef and vegetable stew I had brought over for her dinner (I’m a firm believer in cooking for others), I offered to go grocery shopping, and made a few gentle suggestions for a diet change. To me, this was the biggest gift I could give her during this crucial time of recovery.
Three elements stood out in my mind this past week that I knew I needed to address in my diet. These recommendations are based solely on my three combined postpartum experiences! As every woman is unique, others’ postpartum needs may differ.
1. Physical Energy and Healing
As with pregnancy, it’s important to provide your body with nourishing, energy-boosting foods during the postpartum period and avoid the junk. Alcohol and caffeine included.
I allowed my self a few squares of chocolate last week, but avoided sugar for the most part. Why feed my body empty calories? Plus, that terrifyingly-loose post-baby body is incentive enough to avoid sugar.
Instead, for dessert I prepared a big bowl of fruit salad, coated it in a honey-vanilla syrup, and topped it with toasted coconut. Perfect. It satisfied my sweet tooth, and provided vitamin C and fiber.
Honey-Vanilla Syrup for Fruit Salad
- 2 Tablespoons honey
- 4 Tablespoons water or orange juice
- 1 vanilla pod, scraped, or 1/2 teaspoon pure vanilla extract
Combine ingredients in a small sauce pot and bring to a boil. Remove from heat, stir well, and cool. Coat chopped fresh fruit in syrup and stir well. Fruit salad keeps for 2-3 days in the refrigerator.
2. Milk Production and Quality
In her book, Parents Need to Eat Too, Debbie has an excellent chapter on the breastfeeding diet. Just a few tips are below:
- Your body requires just 500 extra calories a day to support your breastfeeding.
- As a breastfeeding mom, you need adequate fluids to ensure a proper milk supply, so drink at least 8 glasses of water a day.
- What you eat winds up in your milk. If your baby is gassy or showing signs of an upset stomach, check your diet.
As far as diet goes, Debbie suggests ingredients such as almonds, oatmeal, and raspberry leaf tea to help with milk production.
Fortunately, I’ve got plenty of recipes featuring oatmeal to play with!
- Scottish Oat Scones
- Overnight Apple Cinnamon Baked Oatmeal
- Fluffy Banana Oat Pancakes
- Apple Pie Steel-Cut Oats
3. Bowel Regularity
Oh yes, I’m going there! Ask any women who has just given birth, no matter the method – C-section, natural, or medicated – and she will agree that her bowels are a concern. You can choose over-the-counter stool softeners, or you can incorporate certain whole foods into your diet that aid and abet regularity.
Most fruits and vegetables are high in fiber and water content, and are terrific for getting the job done. Choose stone fruits, sweet potatoes, berries, and apples with the skin on. Fiber is your friend, and whole grains and nuts are packed with it. Serve up oats for breakfast, choose walnuts, pistachios and almonds for snacking, and bake a brown rice pilaf for dinner.
Danny stewed a pot of these prunes for me on the day we returned from the hospital – and they were amazing! I’d spoon them up even if I didn’t need them for their laxative qualities. They were that good.
Stewed Prunes with Citrus & Cinnamon
Ingredients
- 1 lb pitted prunes
- 1/2 orange cut from top to bottom
- 1/2 lemon cut from top to bottom
- 1 cinnamon stick
Instructions
- Slice the orange and lemon very thinly, giving multiple half-moon pieces and remove the seeds, if any.
- place all the ingredients in a heavy saucepot and just cover with water.
- Bring to a very gentle boil and cook for 30-40 minutes.
- Serve warm or refrigerate overnight. Keeps 1 week.
Notes
Nutrition
Eat Well, Spend Less
This month in our Eat Well, Spend Less series, we are talking about all things BABY! Not one, not two, but three of us who regularly contribute to this series gave birth last month; you’ve already met Clara, Tammy welcomed the adorable Channah, and Carrie added another Baby Bargains to the family.
No wonder babies are front and foremost on our minds! Here’s a list of contributors discoursing on eating well, and spending less with baby this month.
- Alyssa from Kingdom First Mom
- Jessica from LifeasMOM
- Katie from Kitchen Stewardship
- Mandi from Life Your Way
- Shaina from Food for My Family
- Tammy from Tammy’s Recipes
Giveaway! Parents Need to Eat Too
Thanks to Debbie Koenig and her publisher, William Morrow, I have an extra copy of Parents Need to Eat Too to giveaway! This is an excellent resource for new parents, so much more than just recipes.
**This giveaway is now closed. Congratulations to our winner, Becca Schwartz! Becca commented:
“I was disappointed that we only received a handful of meals postpartum. seems like where I live that tradition is dying out! My favorite meal was a chicken chili that a friend brought over. I would love to win this book! At 6 weeks postpartum I’m still struggling to find time to eat healthily enough.”
Congratulations, Becca! You have been notified via email.
To enter the giveaway:
Leave a comment on this post and (if applicable) share a postpartum meal you remember – good or bad!
That’s it!
Giveaway ends tomorrow, Tuesday, March 20, at 11:59PM. Good luck to all!
I remember a friend bringing me a LARGE pot of chicken noodle soup when I had my first baby (He was born in February). I remember being so happy that I could have a nourishing bowl of soup in minutes whenever I wanted – just by heating it up! That was a lifesaver when I first came home from the hospital and was nursing every two hours!
I don’t remember eating much when I had my first child. I’m sure I ate SOMETHING but I’m sure it wasn’t healthy. Now I’m 6 months pregnant with #2 and really hope to do some prep work and have some meals done ahead of time. I don’t have a support system….anyone that would bring food by or cook for me….and this time I have my six year old daughter to still feed…so here’s hoping for the best. I’ve been browsing your blog and found a lot of good ideas! Thank you! soup is a super good idea…because I can then make sure not to make it have any of the gassy foods that aren’t compatible with me or breast feeding.
I had my first baby in November and the post-partum meal that stands out for me was a pan of black bean and zucchini enchiladas that were amazing. We were fortunate to have tons of people bring us food, but almost everyone brought lasagna! Tasty, but by the time the enchiladas showed up, I was SO ready for some variety… And they were delicious!
no babies for me, yet.
My mom cooked up a big bowl of Quinoa with loads of goodies mixed in – chicken, red peppers, olives, feta, cucumber, avocado. It was easy and quick to scoop out a bowl, and it was loaded with nutritious stuff.
Aimee, I can’t believe you have the energy or time to post such a helpful and inspiring piece this week. Congrats on little Clara – she is truly beautiful. I know how tumultuous this week is, having had two-such weeks (that were WELL worth it) myself. Eating well and staying hydrated is so key. The body will come back, and so will routine, just an adjusted one! Be as patient as you can and very soon you’ll be feeling accomplished when you look back on this time. By the way, my favorite post-partum meal was stew and salad made by my mom the day after we brought home our son (our first). It was like mana from heaven – and I didn’t have to make it myself! Will never forget it.
Best wishes!
No babies for me either – but this would make a great gift.
My friend Sara brought me homemade chicken and dumplings after my daughter arrived on a cold December day. So yummy and perfect.
Today is my due date and so this post could not come at a better time! Good reminders, I think I might stop by the store today and pick up some of the ingredients for these recipes. When I had my firstborn I was overwhelmed by the generosity of friends bringing meals. I very much appreciated the friend that brought over all the disposable plates and food containers (though I tend to not use these regularly) so that clean up was a cinch.
I love stocking the freezer with scones and muffins for quick snacks and breakfasts for postpartum. My favorite meal to give is chicken, broccoli, and brown rice casserole or beef stew (not pasta!), depending on the weather. I also make sure to bring some fresh fruit and tea for mama.
Boy, I sure could have used this when my kids were little. Really great idea! I always looked forward to homemade chicken enchiladas frozen ahead of time for just this purpose pairs with a fresh fruit salad and sparkling mineral water. Yum!
No children for me yet but I know a number of people who are giving birth over the summer so I would love to have this book to pass on to them or to cook from.
My daughter was born 2 weeks ago today and my go-to breakfast right now is oatmeal with chopped apple and walnuts. It’s simple, tastes delicious, keeps me full longer and definitely helps with regularity!:)
Due with my third boy in May. Would love to have this book!
I’m three weeks postpartum, and while the loads of food delivered to us we’re much appreciated, they rarely contained vegetables. I was always grateful to get food with something green in it.
This book sounds great! After my second child was born, a friend cooked dirty jamaican chicken for my family. It was baked chicken loaded down with sauerkraut and thousand island dressing. While I enjoy those two ingredients separately, my tastebuds did not approve of them together. It was so nice to have a dinner prepared, but it would have been nicer if it would have been something appetizing to me at the time. 🙂
I remember eating a lot of granola bars. And not much else. It wasn’t the best diet choice, I’m sure.
I ate beef stew after my first child was born. I felt great after eating it!
Stews, that’s my memory. My lovely friend, Amy, made several stews and brought them over in the middle of a bad winter. What a great friend and what a wonderful gift that was!
Looks like a lifesaver! I ate a lot of hardboiled eggs I could prepare ahead of time.
Thanks for the reminder, baby #4 will be joining us soon.
What a great post! My babies are 6 and 7 now, but I still remember very clearly the best postpartum meal ever. I’d just had my son after 2 days of labor (not that it was bad) and was suddenly hit with a total NEED for a Klondike bar. I am a type one diabetic, so indulging in these is a huge rarity. It had been at least 100 years since I’d had one. My sweet Mother went to the hospital snack bar and found two-one for my husband and one for me. We sat in my bed, eating those Klondike bars and marveled at the tiny baby we had before us. My mom snapped a picture of that and it’s just such a sweet moment to look at! Ok, I know this comment doesn’t exactly “fit” with the eat right, you need it, post, but, hey, at least I am honest!
i just had baby #3 three weeks ago, so i am right where you are. i would love a chance to look through this cookbook. the best post baby thing i have recieved lately are all the random visitors that drop off baked breads and breakfast items for the family. what a help because mornings are when i am at my worst from lack of sleep through the night.
I was disappointed that we only received a handful of meals postpartum. seems like where I live that tradition is dying out! My favorite meal was a chicken chili that a friend brought over. I would love to win this book! At 6 weeks postpartum I’m still struggling to find time to eat healthily enough.
We have had 3 babies and many kind friends and church members have brought us meals after each birth. Some meals were great, others were just so-so. But what I remember most is feeling cared for and being very thankful that we didn’t have to worry about what to feed our growing family for a few weeks.
My first baby was born 16th of December. First day home from the hospital, my neighbor brought me her home made version of Irish Stew, which was a welcomed meal. I ate it slowly, savoring every bite! Yummy.
Great post! I had my 7th baby about 7 months ago and was so blessed to have many meals brought over by friends; the ones that stood out were the ones with more meat. I’d say that protein is a very important part of a new mama’s diet as well (at least for me).
A friend brought over an Asian dish with tons of vegetables and chicken and broth. Oh goodness it was so what I needed after giving birth to baby. And it was the first time I saw my husband eat Bok Choy!
When we came home from the hospital with our first, one aunt made us dinner the first night. Knowing that I love broccoli, she made us a large helping. Another aunt brought us dinner the next night. Again, knowing my love for broccoli, a large helping was brought. I, knowing that my husband hates broccoli (and not wanting to let it go to waste), ate it for dinner each day, had some with breakfast, and finished it off for lunch…..two days in a row. Not surprisingly, our little man started having problems with gas the next day. An after-hours call to a family practice doc (well, his intern) that we hadn’t met yet (and would end up never meeting), a lot of angst, and a little Mylecon later, and he was fine. And I knew better than to eat broccoli morning, noon, and night with our other two!
I haven’t had a baby yet, but I’m getting a head start on all my research. This looks like it is full of great ideas. Thanks!
All excellent advice to keep in mind in the next couple of months, as we’ll be welcoming our first (boy!) in June. And the book wouldn’t be turned away, either!
Wow greAt post! And I can’t believe you can write so well in this sleep deprived state! I would love that book what a resource! I remember friends bring meals over and I was so thankful but many times it made things worse because it was either sugary desserts or processed foods with white pasta etc. I wanted veggies protein n fiber badly. My sweet hubby though made me the most memorable meal. Since I lost so much blood I needed iron badly. He made a huge steak with sweet potatoes n spinach! Not only yummy but I remember how good I felt after like someone filled my depleted energy!
It has been several years since I had infant children but I remember after my first one, all I wanted was eggs. My husband learned how to make eggs 1000 ways. It was so delicious….my favorite was eggs and chili.
Oh goodness, when my first baby was born, friends brought me the most incredible food! The most memorable was barbeque chicken thighs, cheesy baked potatoes, a big salad, honey wheat bread with sunflower seeds and sweet tea. My mouth still waters when I think about it!
Way more boxed macaroni than I want to think about.
I’m just over 2 weeks postpartum with baby #3. So far my favorite meal has been an Asian chicken salad. I even enjoyed the water chestnuts, not normal for me! However one of the best things brought was a bag of premade and frozen peanut butter and jelly sandwiches. They are so easy to pull out for my big kids and they think frozen peanut butter is pretty cool. It is something that I would have never thought of.
I have had three children, and with each one I have learned how
Important my diet is to the betterment of the whole family.
Cereal. Lots and lots of cereal.
I don’t have kids, so no suggestions. I’m entering because I have a few friends who are expecting, and I’m sure could use this book. 🙂
Love the title of that book 🙂 Makes me wish I had it a couple of years ago with my 9th and last baby. Looking back I can really see the difference of different postpartums with my babies depending on my healthy lifestyle (or lack of).
I remember almost all of the meals I received from the ladies at church after my first was born, being lasagna and brownies! If it wasn’t lasagna, it was spaghetti or a Mexican casarole. Yikes! Not the most nourishing or appetizing things, at least in my opinion. Although I was grateful for their help, I now always make sure to avoid those foods when preparing a meal for a new mom 🙂
Thanks so much for this post–I gave birth to our newest baby boy on the 13th!
Thanks for the tips! I remember from being postpartum with my first that it was so hard to motivate myself to eat well. I remember eating lots of pasta type dishes, since we received many from our church family. But our favorite was a homemade potpie. I asked for the recipe and still need to try it myself.
I’m well past my “active” parenting phase (but aren’t they your kids forever!)….however, my daughter-in-law is a teacher, has a sweetest 15 month old and is pregnant with my second grandchild. On the meal front, come September, she’ll need all the help she can get. This book sounds perfect.
I would love a chance to win the book! I am 9 weeks postpartum with baby number 3 and would love to get some new, easy, healthy recipes to use during this time.
I ate lots of salads with my daughter (she turns 5 on Thursday!) and I’m due with a little boy in June. I’m looking forward to lots of fresh fruits and veggies to keep me full while I’m recovering.
If you are nursing I found drinking Blessed Thistle and Alfalfa tea energizing and it helped with milk production.
I haven’t been blessed with a baby yet, but this sounds like a useful tool and potential gift for a new mom in my life.
I have had 6 postpartums. One of my favorite meals a friend brought was some homeade pizzas loaded with veggies of course, with spelt crust. 2 for dinner and 2 for the freezer. She also brought a gallon sized ziploc baggie of homemade granola for one handed nursing muncies and some whole grain chocolate chip cookies (with oats for milk supply, lol). I think a crockpot full of nourishing veggie soup and whole grain bread was a close second.
Perfect timing on this post! My new baby is three weeks old and we’ve had a rough couple of weeks. I had abdominal surgery a week after my son was born by c-section and it took a while for my digestive system to start working again. I will never underestimate the power of fibre in my diet ever again! The best meal I’ve had while recovering is a big bowl of oatmeal with raisins. I usually do the cooking in the family but my husband has had to take that job over, along with caring for our two-year old daughter, and he makes a mean bowl of oatmeal!!