15/08/2024
š± What I eat in a day as a Naturopath: Supporting breastfeeding & preventing postpartum depletion.
Navigating postpartum as a breastfeeding mom, Iām passionate about fuelling my body with nutrient-dense foods. As I heal and adjust to life after childbirth, Iāve realised how crucial it is to keep meals simple yet packed with the nutrients that support both my recovery and my little oneās growth.
āØ Protein
Protein is essential, so I aim for 1-2 servings (120g+) per meal. I focus on easily digestible, slow-cooked dishes, including grass-fed beef, lamb, pork, liver, eggs, and fatty fish. As well as Collagen and sugar-free protein powders.
š„ Healthy Fats
Fat, a key component of breast milk, helps combat postpartum fatigue and blood glucose drops. I stick to high-quality fats like beef tallow, ghee, butter, lard, and olive, coconut, and avocado oils while avoiding processed vegetable oils that can cause inflammation.
š„ Low-GI Carbs
While I keep carbs lower, I include low-GI veggies like pumpkin, carrots, zucchini, cabbage, broccoli, and sweet potatoes. I rotate grains like oats, buckwheat, brown rice, and spelt, especially in baked goods and sides. Seeds like chia, flax, sunflower, pepitas, and sesame are staples for hormone support.
š² Meat Stock & Fermented Foods
Daily cups of nutrient-rich meat stock from fish, chicken, beef, and lamb are vital for healing and strengthening connective tissue. + a serving of fermented foods to every mealāsauerkraut, kimchi, pickles, yogurt, miso, tempeh, or my favourite, coconut kefirāto support digestion, mood, and immunity.
Balance and self-care are key, so the occasional, chocolate, coffee, chai lattes, or sourdough is fine, but I'm mindful of their effects on me. Postpartum is challenging, but Iām focusing on what I can controlānourishing my body with healing foodsāto empowering myself to feel better every day.
Want to learn more about preventing or overcoming postpartum depletion? My free guide is launching next week! Click the link in my bio & subscribe to be first to access this valuable resource! š
