5 tips to prep for postpartum from a prenatal dietitian
Are you starting to nest as you get ready for baby to come earthside? A lot of your focus for nesting is probably focused on newborn care, but YOU matter too. Here’s what I recommend you prioritize as a prenatal dietitian!
Get together some meals and snacks
Freezer meals like lasagna, chili, stews and casseroles are extremely helpful in postpartum. Making some of these ahead of time and stocking up your freezer is great, and you can also purchase some pre-made or ready-to-cook options at the grocery store too! Here are some of my favorite freezer-friendly recipes:
Another key strategy for nutrition in postpartum is keeping snacks on hand! Trust me when I say you will be HUNGRY. Having some easy proteins for snacking like nuts, yogurt cups, cheese, beef/turkey jerky, trail mix, protein bars will help you stay satisfied and energized throughout the day while caring for a newborn. Whether you’re breastfeeding or not, keeping snack stashes in multiple places like the kitchen, nursery and your purse is very helpful. For more tips, download my free Snack Guide!
I also recommend asking a friend or family member to set up a meal train! A meal train is a schedule where folks in your circle can sign up to bring your family a meal. This is a really great way for people to provide community support in postpartum that is actually helpful. Request dates for up to 2 months out so you have continued support. Some of my favorite websites to help with setting up a meal train are:
Focus on mental health
Having a baby is a HUGE transition. Coupled with big hormone shifts and sleep deprivation, mental health can be a big struggle in postpartum. Reach out to a perinatal mental health counselor to establish a relationship so you can have professional support both now and when baby arrives. Here in Charlotte, NC, my favorite nonprofit that focuses on perinatal mental health is Mind Body Baby. Check out their website for a directory of all sorts of resources. Postpartum Support International is another helpful organization with a HelpLine and many resources for parents.
Find support for lactation
Lactation is natural and so beneficial, but it is not easy for everyone. If you’re planning to breast or chest feed, reach out to a lactation consultant for prenatal education, and so you have a contact for postpartum as well. It’s also OK if you decide nursing isn’t right for you, and your lactation consultant should support you in this decision and help guide you with infant feeding appropriately. For tips to support YOUR body while breastfeeding, check out this blog post on intuitive eating & lactation. Find a lactation consultant here: https://uslca.org/resources/find-an-ibclc/
Consider pelvic floor physical therapy
Birthing a baby, whether vaginally or via C-section is traumatic for the body no matter how easy or difficult your delivery is. Set up an appointment with a pelvic floor physical therapist if you’re having any pain or leakage during pregnancy, and get help as you rebuild and heal in postpartum. Two pelvic floor PTs here in Charlotte, NC that I LOVE are Dr. Annie Linville and Dr. Kerry McLaughlin.
Shift your mindset away from the diet mentality
The idea that your body is supposed to “bounce back” in postpartum is toxic and harmful, mentally and physically. Instead, focusing on nutrition & movement as self-care can help you feel your best in postpartum. Start working on healing your relationship with food and nourishing your body now to build up your nutrient stores and develop a healthier body image. Looking for support in this? My program Fully Nourished Pregnancy was made for you! This self-paced online course + community guides you through how to start eating intuitively and nourishing your body appropriately for fertility & pregnancy. Don’t wait, get the support you deserve and enroll in FNP today.