Sources like chicken, turkey, fish, eggs, and legumes provide essential amino acids needed for tissue repair and muscle recovery.
High in vitamins, minerals, and fiber, fruits and vegetables support overall health. Dark leafy greens, berries, citrus fruits, and colorful vegetables.
Foods like brown rice, quinoa, oats, and whole wheat provide complex carbohydrates for sustained energy and fiber for digestive health.
Avocado, nuts, seeds, and olive oil are rich in healthy fats that support brain health, hormone production, and breastfeeding.
Calcium-rich foods like dairy products or fortified plant-based alternatives are crucial for bone health.
Salmon, mackerel, and trout are rich in omega-3 fatty acids, which support brain health and can aid in reducing the risk of postpartum depression.
Leafy greens, lean meats, beans, and fortified cereals help replenish iron stores, which may be depleted during childbirth.
Staying well-hydrated is essential, especially if breastfeeding. Water, herbal teas, and broth-based soups can contribute to fluid intake.
Yogurt, kefir, and other fermented foods support gut health, which is crucial for overall well-being and digestion.
Oats are not only a good source of complex carbohydrates but also contain compounds that may support milk production in breastfeeding mothers.