The postpartum period—often referred to as the fourth trimester—is a sacred time of healing, adjustment, and deep transformation. While much of the focus naturally shifts to caring for the new baby, it’s equally important to nourish the person who just gave birth!
As a postpartum doula, I often work with families to support not only emotional and physical recovery, but also nutritional healing. After birth, the body needs specific nutrients to repair tissue, regulate hormones, support lactation, and rebuild energy stores.
So what does postpartum nutrition really look like?
It’s not about bouncing back or restrictive eating. It’s about warming, nutrient-dense, and easily digestible foods that truly support the body’s healing process. Think bone broth, slow-cooked meats, soups, stewed vegetables, cooked greens, oats, and plenty of healthy fats. And let’s not forget about the importance of drinking enough water!
Some of the most important nutrients during this time include:
- Iron – for replenishing blood loss
- Zinc – to support tissue repair and immunity
- Omega-3s – for mood stability and brain health
- B vitamins – to help with energy and stress regulation
- Collagen – for healing and recovery
This phase is not the time to rush or push yourself. Your body deserves rest, warmth, and nourishment. In many traditional cultures, postpartum meals are centered around comfort and healing—something the western modern society is slowly realizing.
If you’re unsure where to begin, you don’t have to figure it out alone. Nutrition is one of the foundational elements of my postpartum support as a doula. I provide guidance on healing foods, simple meal planning, and how to nourish yourself while caring for your baby.
Your recovery matters—and you deserve to feel held and supported in every way.
As a breastfeeding mom, nourishing your body with the right foods is essential not only for your own well-being but also for providing optimal nutrition for your little one. Here are some tips to help you fuel your breastfeeding journey with good nutrition:
🍋Stay Hydrated: Drink plenty of water throughout the day to support milk production and stay hydrated. Aim for at least eight glasses of water daily, and consider keeping a water bottle handy for easy access. Consider having a hot/warm lemon water mug first thing in the morning to jumpstart your daily hydration, energy and vitamin C intake.
🍋Eat a Balanced Diet: Focus on consuming a variety of nutrient-rich foods to meet your increased energy needs. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals to provide essential vitamins and minerals for both you and your baby.
🍋Prioritize Protein: Protein is crucial for supporting tissue repair and growth, both for you and your baby. Include sources of lean protein such as poultry, fish, beans, lentils, tofu, and nuts in your diet to help maintain muscle mass and promote healthy development.
🍋Include Healthy Fats: Omega-3 fatty acids are important for brain development in infants and can also benefit breastfeeding moms. Incorporate sources of healthy fats such as salmon, avocado, nuts, seeds, and olive oil into your meals to support both you and your baby's health.
🍋Limit Caffeine and Alcohol: While it's okay to enjoy caffeine and alcohol in moderation, it's important to consume them in limited amounts while breastfeeding. Excessive caffeine intake can affect your baby's sleep patterns, and alcohol can pass into breast milk. (for any alcohol consumption make plans to pump and dump)
🍋Listen to Your Body: Pay attention to your hunger and fullness cues, and eat when you're hungry. Aim for small, frequent meals and snacks throughout the day to maintain energy levels and prevent dips in blood sugar. Breastfeeding moms generally need approximately 340-400 more calories per day that before pregnancy due to the extra energy and nutrition to produce milk.
By prioritizing good nutrition and making healthy food choices, you can support your breastfeeding journey and promote the health and well-being of both you and your baby. Remember to listen to your body's cues and make adjustments as needed to ensure you're getting the nourishment you need during this special time.
Give this delish recipe a try for increasing your protein:
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The holidays are a time for giving, and there’s no better gift for a new mom than the invaluable support of a postpartum doula. While baby clothes, toys, and gadgets are thoughtful, the real treasure lies in providing time, guidance, and peace of mind during those transformative early days of motherhood.
Postpartum doulas are there to nurture and empower moms, offering hands-on help, emotional support, and expert advice. From soothing newborn cries to guiding breastfeeding, creating a recovery-focused meal plan, or simply holding space for a mom’s emotions, a postpartum doula ensures that new mothers feel cared for and confident in their journey.
This holiday season, consider gifting a new mom in your life the gift of calm, care, and connection. With a gift certificate for postpartum doula services, you’re not just giving a gift—you’re offering an experience that will make a lasting impact. Whether it’s help navigating sleep challenges or creating a nurturing environment for healing and bonding, this thoughtful gesture will show her she’s never alone.
Gift cards are valid for a full year, making it a perfect choice for any expecting or new mom in 2024.
💛 Ready to give the ultimate gift? Visit website to purchase gift cards!
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From the moment they enter the world, babies are sponges, soaking up every bit of information around them. One of the most valuable gifts you can give your newborn is the gift of reading. Even though they may not understand the words yet, reading to babies from birth lays the foundation for a lifelong love of learning. Here's why it's important to start reading to your little one right from the start:
- Language Development: Reading aloud exposes babies to the cadence and rhythm of language, helping them develop early language skills. Hearing words spoken regularly enhances their vocabulary and comprehension as they grow.
- Bonding Time: Snuggling up with your baby for a story creates a special bond between parent and child. The close physical contact and soothing sound of your voice provide comfort and security, fostering a strong emotional connection.
- Cognitive Stimulation: Even in the earliest months of life, babies are actively learning and absorbing information. Reading to them stimulates their brains, encouraging cognitive development and laying the groundwork for future learning and problem-solving skills.
- Introduction to Books: Exposing babies to books from an early age familiarizes them with the concept of reading and introduces them to the world of literature. Board books with colorful illustrations and simple text are perfect for engaging their attention and sparking their curiosity.
- Preparation for Literacy: Research shows that children who are read to from an early age are more likely to develop strong literacy skills later in life. By instilling a love of reading from infancy, you're setting your child up for success academically and beyond.
- Routine and Comfort: Incorporating reading into your daily routine provides structure and predictability for your baby. Whether it's a bedtime story or a quiet moment during the day, reading becomes a comforting ritual that your baby looks forward to.
In conclusion, reading to babies from birth is not only enjoyable but also essential for their development. By making reading a regular part of your routine, you're nurturing their language skills, fostering a strong bond, and laying the foundation for a lifetime of learning and literacy. So, grab a book and start sharing the magic of storytelling with your little one(s) today!
#ReadingToBabies #EarlyLiteracy #ParentingTips #ChildDevelopment #BondingTime
In the whirlwind of family life, achieving balance often feels like an impossible task. Enter Oola Mind and Body, a transformative way to simplify and harmonize your journey toward wellness and purpose. Rooted in a philosophy of achieving balance across seven key areas of life – fitness, finance, family, field (career), faith, friends, and fun – Oola is especially impactful for young families navigating the demands of raising children while pursuing personal and professional growth.
The Oola programs and products encourages families to set intentional goals, foster positive habits, and take actionable steps toward a life filled with more joy and less stress. For parents, the emphasis on mindset and self-care is invaluable. Practicing mindfulness, for example, not only enhances mental clarity but also models resilience for children. Similarly, the body aspect of Oola promotes physical wellness through sustainable habits like meal planning, regular exercise, and prioritizing rest—crucial for parents juggling busy schedules.
Imagine starting your day with a clear vision of your priorities, supported by practical steps that keep your family’s goals on track. Whether it's creating healthier routines or cultivating stronger connections with loved ones, Oola’s holistic approach empowers families to thrive together. By integrating Oola’s principles, young families can experience renewed energy, better communication, and greater alignment in their shared journey.
Ready to embrace a more balanced life? Start small: write down your dreams, identify areas that need attention, and take one step forward today. Oola isn’t about perfection—it’s about progress and building a foundation for lasting happiness.
I've been living the Oola Life for 8 years now. Are. you ready to join me?! Take my free balance test!!
Click this link: My Free Balance Test
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