Pregnancy and breastfeeding are the most nutritionally demanding times of a mother’s life. This time can often lead to the depletion of nutrients in the body stores in order to prioritise the growth of the baby. This depletion can contribute to extreme fatigue, anxiety, depression, hair loss and brain fog. Eating enough food regularly can support a gentler, more nurtured transition to motherhood.

Here are the foods that I would be eating if I had given birth within the last two years (which I have!)
Salmon, mackerel, tuna steak, trout and sardines. These foods contain omega three fatty acids; omega threes are transferred from the mother to the baby during pregnancy, low seafood intake is also common during this time due to concerns around mercury intake. Eating foods containing omega-3 fatty acids contribute to learning, memory, cognitive well-being, and blood flow in the brain, low intake can lead to brain fog, poor memory, and difficulty concentrating and increase risk of mental health disorders.
Spinach, almonds, cashews, black beans, chickpeas, wholegrain rice, dark chocolate avocado, salmon. These foods are high in magnesium; magnesium is necessary for the relaxation of the nervous system. In pregnancy, the baby and placenta absorb huge amounts of magnesium from the mother; this depletion of magnesium with not enough intake of magnesium by the mother is hypothesized to contribute cause of postpartum depression.
Yoghurt, lentils, beef, tofu, pumpkin seeds and oats. These foods are high in zinc; low levels of zinc have been linked with depressive disorders and also zinc has been used in the treatment of depressive disorders. As depression risk is increased postnatally, reducing any deficiency risk through lifestyle interventions is important.
Beef, mackeral, tuna, spinach, kale, kidney beans, apricots, nuts and broccoli. Iron is required for many functions in the body, including transporting oxygen around the flood and supporting the synthesis of the motivation / pleasure neurotransmitter dopamine. Depleted iron creates a cumulative effect over time on maternal functioning.
Sardines, beef, eggs, trout, salmon, yoghurt, milk; these foods contain vitamin B12. Vitamin B12 is needed to support energy production and nervous system function. Depletion may contribute to depression, fatigue, difficulty concentrating and belly issues. Supplementation is sometimes recommended in pregnant/nursing women and a methylated form (methylcobalamin) may be better absorbed.
Brazil nuts, bananas, wholegrain toast, cottage cheese, eggs, sunflower seeds, mushrooms ; these foods contain Selenium. Selenium plays a vital role in the immune system, depletion contributes to symptoms such as depressed mood, increased anxiety, and heightened confusion.
Tomatoes, peppers, oranges, potatoes, strawberries, broccoli, sprouts ; these foods contain Vitamin C. Vitamin C supports the immune system, aids iron absorption and protects cells from damage. Depletion causes poor wound healing, decreased immune health and changes to hair and skin.
I am a huge advocate of an "add in" approach when it comes to food; rather than trying to take food we believe is "bad" out, we need to turn our focus on what we need to add and how we can make that delicious too; because food is fuel and nutrition AND it is so much more too. Food is celebration and memories and soothing and it is important we honour that.
Here is a sample supermarket list to take with you next time you go.
Fresh or frozen
Tomatoes
Peppers
Oranges
Potatoes
Strawberries
Raspberries
Blueberries
Sprouts
Kale
Mustard greens
Kiwi
Broccoli
Melon
Pineapple
Bananas
Mushrooms
Kale
Spinach
Avocado
Cupboard
Brazil nuts
Walnuts
Pecan nuts
Sunflower seeds
Pumpkin seeds
Almond butter
Dried apricots
Dark chocolate
Tahini
Kidney beans
Black beans
Lentils
Chickpeas
Wholegrain bread
Wholegrain rice
Wholegrain pasta
Oats
Fridge
Cottage cheese
Greek yoghurt
Milk
Eggs
Sardines
Mackerel
Tuna
Lean beef
Salmon / trout (wild if possible)
Tofu
Plus anymore delicious food you enjoy.
To reduce the cost of your food bill try writing out a rough plan for meals and snacks, opt for frozen fruits and vegetables to reduce food waste too, buy the fresh foods that are in season, choose tinned fish some of the time, eat plant based meals at least half of the time - using pulses such as chickpeas and lentils alongside a wholegrian carbohydrate to meet your protein needs, make homemade snacks with your little ones, we love flapjacks or date balls and bulk cook and batch make meals if you have space in the freezer.
If we looked at this and planned a day of eating to support nutrient repletion post partum, it might look something like this:
Example day
Breakfast: Overnight oats with Greek yoghurt nuts, seeds and raspberries.
Morning snack: Banana with almond butter
Lunch: Wholegrain pittas with salmon, avocado and salad. Plus bowl of mixed berries
Afternoon snack: Wholegrain toast with hummus and carrot sticks
Dinner: Chickpea, aubergine and spinach curry with wholegrain rice
Evening snack: Dark chocolate mug cake
It is not uncommon to rush into dieting for weight loss during this delicate postpartum period; it can be done if that feels important, but it has to be done very cautiously so not to increase the risk of further depletion and thus symptoms of depression and anxiety.
Rach x
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