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The post-pregnancy foods you should be eating


Being a new mom is hard enough and while all one is thinking about is the newborn’s nutrition, the mother’s health often takes a backseat. And that’s exactly what registered dietitian Nishta Saxena wants to highlight. See below for her post-pregnancy food suggestions.

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FERMENTED FOODS
Examples: kimchi, kefir, sauerkraut and miso

These foods are rich sources of lactic acid bacteria, full of fibre and easy to add to any dish you are eating. Gut and brain connection cannot be underestimated; a happy gut is a crucial part of feeling well mentally.

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CALCIUM-RICH FOODS
Examples: kefir or full-fat yogurt (contains bacteria, calcium, trace minerals and protein), white kidney beans (full of fibre, easy and contains a natural appetite suppressant phaseolean) and canned salmon (great source of protein, essential fats and calcium).

Growing a baby depletes a woman’s body of significant amounts of nutrients; calcium is always thought of for one health. If you’re over 30 when your child is born, you want to bump up calcium to support your losses since you aren’t building bone anymore. It’s also very important for hormonal regulation and can help with blood pressure regulation, which some women struggle with after birth.

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PROTEIN-RICH FOODS
Examples: Fish (like salmon or sardines) and nuts (all kinds, including seeds).

Fatty fish are the best way to get omega 3 fatty acids into your body after baby to help with your essential fat requirements and these fats are important for regulating the “come down” of hormones that continue to fluctuate for months after baby. Nuts are an easy, rich source of protein and fibre and healthy fat in one-shot—no prep makes them a must-have for postpartum women. In fact, it’s a great way to expose your baby to those proteins through breast milk.

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FIBRE-RICH FOODS
Examples: Ground flaxseed (contains soluble fibre and lignans, which are great for modulating and lowering estrogen by-products in the body) and oatmeal (easy, satisfying great source of energy and helps with bowel regulation).

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CRUCIFEROUS VEGGIES
Examples: broccolili, cauliflower, brussels sprouts, kale

These are a great source of sulphuric compounds called glucosinolates and fibres that promote breakdown of estrogen.

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HERBS
Examples: rosemary and oregano

Fresh herbs help with liver function which is important for regulating blood sugar and breaking down excess hormones. You can add them to food, sauces and soups.

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