My postpartum nutrition programme

During my pregnancy, I was well supervised with plenty of advice on what to eat, what not to eat and regular tests. Now my baby and I are back home, and I’m working out what to eat. Between the
desire to indulge in things that were not recommended to me during pregnancy, the precautions to
take if I am breastfeeding, and the need to help my body rebuild itself, I’m still feeling my way
through my meals. The #ProFormTeam is giving me some pointers on nutrition after childbirth!

I assess the situation: What does my body need to rebuild itself?

After 9 months of pregnancy followed by childbirth, my body has undergone a period of profound
transformation, and I want to manage the return to everyday life calmly. Food provides my body
with the raw materials it needs to rebuild itself. My post-delivery nutrition plan takes into account
several parameters:
● My muscles need protein to repair themselves after efforts comparable to the greatest
athletes.
● I want to support my skin, which was put to the test during pregnancy and childbirth. I may
also need to support the healing process following a caesarean section or an episiotomy.
● I anticipate possible discomfort related to the digestive system in the days following
childbirth.
● I want to support my weight loss and the change in my figure.
● Between the energy needed to recover and my new rhythm of life with my baby, I sleep
little, and I am tired.
● If I am breastfeeding, I have to take into account certain restrictions.
● In the days following childbirth, my progesterone level drops sharply, which can affect my
mood.
● My daily rhythm is fragmented; I want to find ways to eat quickly and healthily.

My checklist: Foods and nutrients to focus on after childbirth

I’m ready to create my shopping list for healthy and balanced postpartum meals:

● To support the repair of skin and muscle tissue, I rely on foods rich in vitamin C (kiwi, citrus
fruits, etc.), zinc (chicken breast and other lean protein) and vitamin K (watercress, spinach,
and other leafy greens).
● The key nutrients to help me reduce fatigue are iron (liver, green vegetables, red meat,
etc.), vitamin D (oily fish, egg yolks, mushrooms, etc.), vitamin C, magnesium and potassium
(bananas, green vegetables, seeds, etc.).
● I can change the composition of my diet to limit the effects of hormonal upheaval: omega-3s,
for example, support the production of serotonin, the good mood hormone. I’m going to
have the salmon I so desperately wanted during my pregnancy!
● Fibre-rich cereals, water, fruit and vegetables will help me prevent constipation.
● Protein from meat, fish and well-chosen vegetables will help me regain my vitality.
● While breastfeeding, I hydrate well and eat more (up to 500 kcal more), even if it means
adding a few snacks to my day. I avoid alcohol and stimulants just before breastfeeding, I
make sure I have a good calcium/protein ratio, and I eat wholegrain cereals that are rich in
fibre, which ensures a well-spread energy intake.

I eat simple and healthy food after childbirth: The 5 Rs

I find simple and easy-to-remember rules to compose my meals. For example, with the 5 R rule, my
plates take the following into account:
● Replenish: I need energy, so I eat enough, even if it means keeping track of my meals on an
app so I can see how much I’ve eaten and adjust my diet if necessary.
● Restore: I opt for home-cooked meals with fresh, seasonal ingredients, ideally organic. It’s
better to simplify meal preparation than to eat ultra-processed food that won’t help me feel
good.
● Relax: I eat hot (and spicy if I like) dishes like curry or other stews. I adopt broths (rich in
minerals) and herbal teas with cinnamon, ginger, star anise or cardamom. It’s as good for
health as it is for mood, like watching a film under a blanket by the fireplace.
● Rapid: I cook whenever I have a bit of time, and I always have enough for a healthy meal at
hand. I take 4 or 5 meals if it helps.
● Radiant: by putting only healthy food on my plate, I can eat without feeling guilty. I make
pretty dishes, play with textures, flavours, contrasts and so on.

With each meal, I am aware that I am giving my body something to rebuild itself: just by choosing
my menus, I have already done half the work! My body will do the rest.

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