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8 Guidelines for Eating Nutritiously During Postpartum
You may or may not be surprised by this but eating nutritiously postpartum is very similar to how you should eat any other time, though you may need to focus on eating more often and hydrating more. Here are some easy guidelines for you to follow and some resources to help you meal plan.
1. Eat lots of good fats. Some good sources are from wild caught sea food, not farmed or farm raised. Farmed fish does not have the same nutritional value as wild and has the potential to have lots of toxins. The best fish are wild Alaskan salmon, sardines, anchovies, and herring. Use organic olive oil for eating, but not for cooking. Use organic coconut oil or ghee for cooking. Include avocados, walnuts, almonds, and organic flax seed in your diet.
2. Eat good protein with every meal, but not always meat. This could be wild game, wild caught sea food, grass fed beef, organic chicken, or organic eggs. You can get protein from other sources besides meat. Here is a list of complete proteins: almonds, hazelnuts, walnuts, pecans, brazil nuts, sunflower seeds, bean sprouts, dates, coconuts, bananas, tomatoes, okra, squash, alfalfa sprouts, broccoli, carrots, cabbage, eggplant. Spirulina, blue green algae, is protein packed and easy for the body to process, and is easy to add to foods. Does it surprise you these are all complete proteins? They all contain all nine of the essential amino acids suffient amount to be complet proteins.
3. Fermented foods are some of the best foods you can consume. They are rich in enzymes, B vitamins, omega 3 fatty acids, and probiotics. Because of the lactofermentation process they are easier for your body to absorb the nutrients from. Fermented dairy, like kefir, is a great way to get the benefits of dairy. You can ferment most vegetables. Here is a great course on fermenting foods: Fermentation Course
4. Organic fresh or frozen vegetables and fruits--- I recommend eating a salad or piece of fruit before each meal. Have cut up vegetables available for snacks. If you want you can dip these in nut butters.
5. Liquids--- drink lots of filtered water and herbal teas. Drink a glass of water first thing in the morning and then every time you nurse make sure you have a glass of water by your side. Fill a glass gallon container with water in the morning and try and finish it by night.
7. Have fresh juice or a smoothie every day. This is a power packed way to get your vegetables. Doing this in the morning is a great way to start your day. Make extra and have it as an afternoon snack.
8. Bone broth and stock of any kind is an excellent source of protein and minerals. Bone broth can be the base of most of your meals or you can drink it by itself. I do and love it.
You can find cookbooks I recommend here: Healthy Eating Resources
If you don't know what to make a great resource is Real Plans Online Menu. They provide you with a personal menu and shopping list. Recipe include gluten-free, dairy-free, Paleo and Auto Immune Paleo options. Check out there website here Real Plans
So you have an idea what to be eating during your postpartum. Having a plan to eat good foods and following it is going to energize you and allow you to prosper in your postpartum. So let’s raise our bone broth in a cheers to good foods.