Mom's Nutritional Needs

The importance of good nutrition during pregnancy is probably not new to most people. Most doctors have started talking to their pregnant patients about prenatal vitamin supplements. But did you know that there are some nutrients that are particularly important for your growing baby? And that there are other nutrients that are particularly important for helping your body to recover after birth and for supporting your milk production? Here are some nutrients and foods that our doulas recommend for momma to stay healthy and happy through pregnancy and during the postpartum period!

Prenatal Needs

Folate, Iron, and Calcium

I group these together because most people are recommended to take them, so hopefully you already are eating foods rich in them, and most prenatal supplements contain them. These nutrients are really important for baby’s growth and your health, too. Vitamin C supplements or foods will help you to better absorb your iron.

Omega 3 and Vitamin D

Once again, grouped together because they are often in supplements together! A good quality Omega 3 supplement is great for baby’s brain and overall development. Vitamin D is made in the body via sunlight, however deficiency is common. Oily fish is a really good source, but quality is important with this one and it needs to be free from damage via air or light.

Here are a few others that are often not mentioned in day-to-day conversation:

Choline

It’s extremely important for baby’s brain and nervous system development, and it nourishes the placenta. It’s abundant in eggs, organ and muscle meats, soy beans, wheatgerm, and sunflower seeds. It’s also in lecithin, which can be added to foods.

Iodine

It’s vital for baby’s brain and for your thyroid. It’s found in seaweed and seafood, potatoes, many green vegetables, and is in iodized salt.

Magnesium and Zinc

Abundant in green foods, nuts and seeds, these 2 minerals have a huge list of functions in the body and in growing baby!

Postpartum Needs

Baby is here! Now your body needs to heal, rest, and recover. If you’re lactating then you need the extra nutrients to support your milk production. Keep taking your Omega 3 and Vitamin D, but here are some other nutrients and foods that may help your body to heal and rebuild.

Vitamin C

It’s found in most fruits and vegetables but abundant in kiwifruit, peppers, citrus, and berries. Vitamin C is super important for your body to heal and rebuild.

Iron

Replenish that vital blood supply! Abundant in meat, but also found in blackstrap molasses and leafy greens.

Zinc

Once again, this amazing mineral can help your body heal and recover. Especially good if you have tears, scars, or cracked nipples. Remember, if you’re taking iron also take it at a separate time from zinc, and always have it with food (it can cause nausea on an empty stomach).

Ginger

A warming anti-inflammatory! Have it fresh as a tea, or grate and add to foods. A small ginger grater is a good investment!

Collagen

Collagen is a protein that forms the building blocks in the body. It can be taken either as a supplement (powder for shakes or unflavored in soup, or tablets), by eating foods that contain it, or by having foods that help the body make it. It is found in bone-broth and gelatin. Vegetarian alternatives include seaweeds and agar-agar. Cabbage is a rich source of the ingredients that the body uses to produce it.

Not sure where to start or what meals to make that will incorporate these important nutrients and foods? Here are some fantastic recipes for momma, prenatal and postpartum!

15 Healthy Recipes for Pregnancy

10 Best Folic Acid Foods to Eat During Pregnancy

9 Nourishing Meal Ideas for New Moms

Real Food Postpartum Recovery Meals: 50+ Recipes and Freezer Tips

And, of course, the Nouris(her) e-book, which you can find here!