What to Eat Right After Giving Birth

Notice that the title of this article is not "What You Want to Eat Right After Giving Birth." If it was, you'd probably find a list too long to read through and slightly ill-advised. I mean sure, all-you-can-eat sushi sounds incredible after labor and birth, but will it give you what you need after the endurance event you just completed and fuel you for the hours ahead?

This post isn't about the dos and the don'ts -- after all, you just endured 9 (10) long months of those. This is about eating food that makes you feel great (beyond the temporary satisfaction of food that justtastes amazing) and restores your body.  

After giving birth, your body needs to gear up to do a few (thousand) things. For example:

• Recover
• Make milk
• Restore energy
• Rehydrate
• Heal
• Digest

Thankfully, there are nutritional solutions for each of those tasks. Foods rich in...

....protein make it easier to restore energy and repair tissue from tears and a c-section. 

...vitamin C, beta-carotene, and zinc help with scarring and healing wounds, which is ideal if you're recovering from tears or a c-section. 

...water help you stay hydrated.

...complex carbohydrates, antioxidants, fiber, vitamins, minerals, and healthy fats give you energy. 

...lactogenic nutrients (nutrients that stimulate milk production) can help boost your milk supply for breastfeeding. 

...iron help recover from blood loss and restore energy. 

Now that you know the essential building blocks, you can choose your post-birth meal in a more intentional way. Choosing your food based on nutrients doesn't mean it has to be tasteless and bland -- bring something you've made at home, order from your favorite restaurant, or ask a helpful friend or family member to bring you something homemade! The following food choices will help give you many of the critical nutrients you need to feel better and heal postpartum:

• Chicken noodle soup
• Oatmeal with fruit
• Beef jerky
• Seafood
• Sweet potatoes
• Rice and beans
• Cut veggies with hummus dip
• Mixed cut fruit bowl
• Boiled egg
• Nuts
• Salad with mixed greens, topped with chicken, boiled egg, chopped veggies, nuts, and avocado
• Whole grain toast with paté

And if you still want to eat that less-than-ideal-for-you meal and paired with a celebratory glass of champagne? Go for it. But maybe add a side salad, fresh fruit, and sweet potato, too. 

Published: September 16, 2020

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