We're back with more pregnancy/postpartum tips from nutrition and fitness expert Adele Cavaliere.
Pregnancy and postpartum can take a toll on your body whether you’ve delivered naturally or by C-section. During your healing and recovery time, your body needs plenty of essential vitamins and nutrient-dense calories. This is especially true if you are breastfeeding. Postpartum nutrition is beneficial for both you and your baby; however, many new moms focus so much on their baby that they end up neglecting themselves and their nutritional needs at a time when it is more critical than ever to get proper nutrition. The foods you choose for postpartum nutrition can be vital in giving you energy, combating anemia and advancing wound healing.
Here are 3 simple nutrition tips you can start implementing:
1. Iron
Foods rich in iron are an important part of every postpartum diet. After birth, you will experience blood loss which can leave you feeling weak and tired. In order to increase your energy levels, iron-rich foods are a must. It is recommended that you add 15mg of iron to your postpartum daily diet.
Examples of iron-rich foods include:
- Black Strap Molasses (1tbsp provides 9mg)
- Spinach (1/2 cup cooked provides 3.2mg)
- Lentils (0.5 cup provides 1.5mg)
- Free-range Eggs (1 egg provides 1mg)
2. Nettles
Nettles are high in Vitamin K, which is important for blood clotting, which is especially useful for post-partum bleeding. They have also historically been used to increase lactation and enrich breast milk. The minerals and vitamins found within Nettles provide excellent support in restoring and rebuilding energy levels following childbirth. I add nettles to my baking, water, smoothies and tea.
3. Water
Super simple tips – I told you! Staying hydrated is important at every stage of life but particularly after childbirth. During delivery, you lose a lot of fluids and your body is craving some extra hydration.
Staying hydrated helps with muscle healing, igniting your metabolism, milk production and supports your digestive system. Aim for at least 8-10 glasses of water per day. I love adding fresh fruits, lemon and mint to my water for added detox benefits and flavor!
You can find more of Adele's tips at, www.adelecavaliere.com
