Often in clinic, we see mums do everything they can to support themselves and their baby throughout pregnancy, but once bub arrives, they naturally start to put themselves at the back of the list. Nutrition, rest and nourishing their own bodies can quickly become an afterthought.
But breastfeeding is an incredible job for your body. You’re not only recovering from pregnancy and birth, but also providing your baby with the nutrients they need to grow, develop and thrive. Those chubby little arms and legs? That’s you, mama.
Here are 5 things to prioritise postpartum when breastfeeding:
1. Regular & balanced meals
Sounds simple, but this is often one of the first things to go when you have a new baby and for obvious reasons! You’re adjusting to a completely new routine, and finding the time to prepare and sit down for a proper meal can be challenging.
Here are a few ways to keep it easy:
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Be prepared: If you have extra support, use that time to batch cook a few meals that can easily be frozen and reheated.
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Lean on meal delivery: There are lots of great homemade meal delivery services available, so find one in your local area and take the pressure off cooking.
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Keep easy foods on hand: Think boiled eggs, Greek yoghurt, fruit, nuts, hummus, roast chicken wraps and pre-cut vegetables/salads.
2. Protein!
Protein requirements increase during breastfeeding, so it’s important to include a source of protein with your meals and keep a few high-protein snacks on hand.
Protein helps keep you feeling fuller for longer, supports healthy blood sugar levels and provides the building blocks your body needs for recovery and repair.
Think eggs, Greek yoghurt, cottage cheese, meat, fish, tofu, beans and legumes.
3. Don’t forget your B vitamins
Now’s not necessarily the time to stop all your supplements! Your body still needs B12, folate and B2, which are involved in energy production, red blood cell formation and healthy nervous system function. B vitamins are especially important when you’re already feeling exhausted from broken sleep.
Food sources include eggs, leafy greens, legumes, wholegrains, meat, seafood and dairy.
4. Support your brain & nervous system
Choline is another important nutrient during the postpartum and breastfeeding period. It supports your baby’s developing brain and nervous system, while also supporting your own brain health especially when you’re dealing with the inevitable brain fog!
Many women don't consume enough choline during pregnancy or breastfeeding, which is why you’ll find it in a good-quality prenatal.
Eggs are a fantastic source of choline, so adding 2–3 eggs to your day can be a simple way to increase your intake.
5. Supporting you beyond pregnancy
Your nutritional needs don’t suddenly stop once your baby is born. In fact, the postpartum and breastfeeding period is another important time to prioritise your own nutrient stores and wellbeing.
An easy way to help fill the nutritional gaps is with a well-formulated prenatal. Falli was created as our preconception formula, with key nutrients including choline, B12, folate, CoQ10, B2, vitamin D, selenium and vitamin E, alongside the beautiful herb Shatavari.
Shatavar supports women’s health and contains galactagogue properties (great for supporting milk supply) making it a lovely addition during the breastfeeding journey.
While Falli is designed with preconception in mind, it is also a great product to continue postpartum to keep you topped up with essential nutrients. Because while you’re busy nourishing your baby, don’t forget to nourish yourself, too.
