5 Foods Good For Postpartum energy & Healing
Food plays an important role in postpartum energy, healing and mood. When planning for postpartum it is important to know foods that can help support your body. As a twin mama SNACKS were my go to! I needed all the postpartum energy to help me breastfeed, heal and fight off sleep deprivation. Let’s take a look at 5 categories that are beneficial for postpartum energy and healing.
- Protein-rich Foods: Protein helps in tissue repairs and boosts postpartum energy levels. Food Sources: eggs, lean meat (chicken or turkey), fish, legumes, nuts and seeds.
- Iron-rich Foods: Blood loss during childbirth and breastfeeding can reduce iron stores. These foods help to increase iron levels. Food Sources: spinach, lentils, lean red meat, tofu and beans, fortified cereals
- Healthy Fats: These are essential for hormone production and brain health. Food Sources: avocado, nuts (almonds and walnuts), seeds (chia and flaxseed), and olive oil.
- Omega-3 Fatty Acids: Help reduce inflammation and support brain health. Food Sources: Fatty fish (salmon and Mackerel), flaxseeds, chia seeds, walnuts and seaweed
- Fruits & Vegetables: Abundant with vitamins, minerals and antioxidants which are important for postpartum healing. Food Sources: berries, citrus fruits, dark leafy greens, bell peppers and carrots.
I thought it would be helpful to share easy to prepare smoothie, snack and a light meal. Smoothies can be prepared before postpartum in a small freezer bag. Then you simply add the liquid and blend! Snacks take up a small amount of freezer space and if frozen flat in a bag you will have lots of space. Snacks are wonderful for postpartum energy on the go or to support breastfeeding with essential calories. Light meals are also something that can be prepared before the baby arrives. Making sure to include many of the foods above to encourage postpartum energy and healing.
Postpartum Smoothie
Lactation Boost Smoothie
This recipe helps provide necessary nutrients and energy while
Ingredients:
1 ripe banana
1 cup mixed berries (such as strawberries or blueberries)
1 tbsp flaxseed meal
1 tbsp brewer’s yeast
1 cup spinach leaves
1 cup almond milk or any preferred milk
1 tbsp almond butter or peanut butter
honey or maple syrup to taste (optional)
Instructions:
1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Adjust sweetness or add more milk if too thick.
4. Pour into a glass and enjoy!
supporting breastfeeding.
Postpartum Snack
Postpartum Energy Balls
This recipe helps provide necessary nutrients and energy while
Ingredients:
1 cup rolled oats
1/2 cup nut butter (almond, peanut, or cashew)
1/4 cup honey or maple syrup
1/2 cup shredded coconut
1/4 cup ground flaxseed
2 tbsp chia seeds
1 tsp vanilla extract
1/2 cup dark chocolate chips (optional)
Instructions:
1. In a large bowl, mix together rolled oats, nut butter, honey or maple syrup, shredded coconut, ground flaxseed, chia seeds, and vanilla extract.
2. If using, add dark chocolate chips or dried fruits for extra flavor and nutrients.
3. Stir until well combined.
4. Take small portions of the mixture and roll into bite-sized balls using your hands.
5. Place the energy balls on a baking sheet lined with parchment paper.
6. Chill in the refrigerator for at least 30 minutes to set.
7. Once set, store the energy balls in an airtight container in the fridge or freeze for a quick and nutritious snack.
supporting postpartum recovery.
Easy Postpartum Meal
Egg Muffin Cups
These are a convenient and protein packed quick and nutritious light
Ingredients:
6 large eggs
1 cup chopped vegetables (spinach, bell peppers, tomatoes, etc.)
½ cup shredded cheese
Salt and pepper to taste
Cooking spray or olive oil
Instructions:
1. Preheat the oven to 350°F (175°C) and grease a muffin tin with cooking
spray or olive oil.
2. In a bowl, whisk eggs and season with salt and pepper.
3. Stir in chopped vegetables and shredded cheese into the egg mixture.
4. Pour the mixture evenly into the prepared muffin tin.
5. Bake for 20-25 minutes until the egg muffins are set and slightly golden.
6. Allow them to cool slightly before removing from the muffin tin.
7. Keep in the fridge for up to 5 days or freeze for later.
breakfast or lunch.
Having great energy and supporting your postpartum body can be easy. The recipes above are not difficult. If prepared before the baby comes they relieve the time it takes in postpartum. My goal is to help you create the best postpartum plan and part of that is supporting your postpartum energy and healing. You’ve got this!
