Lifestages - Postpartum Nutrition Flashcards
Key Postpartum Nutrients
- Protein
- Iron
- Zinc
- B Vitamins
- EPA/DHA
- Magnesium
- Vitamin C
- Vitamin D
- Probiotic Foods
Key Postpartum Nutrients: Protein
- Needed to replenish reserve.
- Needed for breast milk production to support growth: extra 11g/ day.
Beans, lentils, quinoa, fish, organic eggs
Key Postpartum Nutrients: Iron
- ↑ blood volume (anaemia is common in pregnancy).
- ↓ iron = fatigue, altered cognition.
Almonds, kale, spinach poultry, sunflower/ pumpkin seeds, algaes.
Key Postpartum Nutrients: Zinc
- Involved in production of ovarian hormones; has a high trace of mineral concentration in the brain.
- ↓ zinc can contribute to PPD.
Pumpkin seeds, whole grains, sprouts, egg yolks, oysters, organic liver, seafood.
Key Postpartum Nutrients: B Vitamins
- ATP production (B1, B2, B3, B5)
- B2 PPD protection.
- Folate depleted with lactation.
- B12 cofactor for DNA production, myelination (nervous system development). Can be depleted by nitrous oxide in labour.
Lentils, leafy greens, whole grains, organic eggs, seeds and nuts, liver, avocado, banana, asparagus, beans, legumes, mushrooms, peanuts.
Key Postpartum Nutrients: EPA/DHA
- Essential for neural & eye development of foetus.
- ↑ need postpartum, mother at risk of losing DHA from brain tissue as passed to foetus / breastfed infant.
Flaxseeds, hemp seeds, chia seeds, oily fish (salmon, mackerel etc) anchovies, sardines, herring).
Key Postpartum Nutrients: Magnesium
- Mg needed to convert ADP to ATP (essential for energy postpartum).
- Absorbed by foetus in pregnancy & lactation.
- ↓ levels can contribute to PPD.
Dark leafy greens; pumpkin seeds, almonds, molasses.
Key Postpartum Nutrients: Vitamin C
- Co-factor for collagen synthesis (aids in wound healing postpartum).
- Increases absorption of non-haem iron.
- Depleted in times of stress (adrenals).
- Synthesis of thyroxine and adrenal steroid hormones (postpartum thyroiditis).
Broccoli, blackcurrant, peppers, pineapple, strawberries,
Oranges.
Key Postpartum Nutrients: Vitamin D
- Diet and lifestyle changes in pregnancy (e.g. lack of dietary intake and avoiding sun exposure / excess sunscreen) can predispose women to low vitamin D levels.
- Vitamin D has a role in commensal bacterial colonisation.
- Reduces risk of PPD.
Sunlight, mushrooms, egg yolk, wild-caught oily fish, sunflower seeds.
Key Postpartum Nutrients: Probiotic Foods
- Babies receive beneficial bacteria from the mother (from birth and breastfeeding). It is especially important if born by caesarean or if given antibiotics during / after labour.
Yoghurt, kefir, miso, kombucha, sauerkraut.
Traditional Postpartum Care
Traditional Postpartum Care
Brown Rice Congee
Serves 4–6. A food of rebirth — replenishes Spleen Qi. Requires minimal effort to digest, is gentle and nourishing.
1. In a medium pot, bring 390g of soaked brown rice with 1litre of water to a boil over a high heat. You may also use organic vegetable or chicken broth to make it more flavourful.
2. Reduce heat to a simmer and cook until the grains soften and open. Stir often and keep checking and adding water if it’s been absorbed.
3. Serve hot with toppings such as black sesame seed paste / picked vegetables / boiled egg / adzuki beans.
4. Store leftovers in the fridge for up to five days or portion freeze.
Spleen Qi = energy in digestive system
Korean Seaweed Birthday Soup
Serves 6–8. Traditional Korean postpartum soup, eaten by children on their birthdays. Seaweed —rich in calcium and iron, promotes lactation and calms the nervous system.
1. In a medium pot, sauté ½ chopped onion in 2 tablespoons sesame oil until lightly browned. Add 1 chopped garlic clove, 115g of organic beef sirloin OR 1 cup of dried anchovies (omit if vegetarian). Stir and cook until browned.
2. Add 2 litres of broth of your choice, 30g of dried seaweed (dulse/ wakame or kelp) which has been rinsed and 6 shiitake mushrooms. Reduce heat and simmer for 40 minutes.
3. Eat warm and store leftovers in fridge for up to three days.
