Your entire life changes when you have a baby. You might have anticipated adjusting to your infant’s sleeping and eating routines, but the need to change your eating habits might surprise you. Your protein intake should align with your body’s needs. Understanding why this nutrient is crucial could make your dietary transition easier.
The Science Behind Postpartum Healing
When you are pregnant, almost every bodily process adapts to support your growing baby’s needs. The endocrine, skeletal and metabolic systems are among them. After giving birth, your body needs time to restore its baseline. The physiological changes are comprehensive, which requires a stronger nutrient profile.
Why Protein Is So Important During Postpartum Recovery
Protein is an essential macronutrient that’s valuable during the postpartum period for numerous reasons. Uncover the benefits to get motivated about your new dietary requirements.
It Aids Wound Recovery
Healing takes energy, especially when you’re working to restore your quality of life after giving birth. Your body still depends on a resilient immune system and, when your doctor gives you the green light, enough strength to meet the recommended 150 minutes of moderate weekly exercise.
That can be a lot to ask of a recovering body. Protein rebuilds tissue and repairs cells — which is critical for healing wounds. Whether you gave birth vaginally or by cesarean section, your uterus needs adequate nutrition to repair the muscular tears that come with childbirth.
Protein Fuels Your Cells
You’ll need help staying awake during those middle-of-the-night feedings. During the postpartum period, your body also requires additional energy to support vital functions like milk production, hormone regulation and cognitive processing. Protein is pivotal in this process. It accelerates healing and boosts energy production, as your body converts amino acids into glucose.
Your Mental Health Requires Protein
People living with nutrient deficiencies, including low-protein diets, experience significant impacts on brain functionality. You may avoid postpartum mental health concerns by fortifying your diet with extra protein. Though postpartum depression and anxiety are multifaceted conditions and aren’t curable with a singular nutrient, a protein-focused diet gives your body what it needs to bounce back from the mental and physical demands of pregnancy and breastfeeding.
Recommended Protein Intake for New Parents
If you’re already postpartum, it’s time to focus on your protein levels. Experts recommend consuming 65 to 71 grams of protein daily if you’re breastfeeding. The protein synthesis is crucial for increasing milk production and mammary gland function.
Even if you aren’t breastfeeding, you should still be aware of the protein you eat daily. The recommended dietary allowance of protein is 0.36 grams per pound of body weight, which you can calculate based on your postpartum weight. The same research suggests that consuming 75 to 100 grams of protein daily supports fetal tissue development. If you meet the RDA and are within the higher intake range advised during pregnancy, you’ll also give your postpartum body the added macronutrients it needs to heal effectively.
Tips to Incorporate Extra Protein Into Your Diet
Protein is vital during postpartum recovery, but that doesn’t mean you must eat a whole steak for every meal. There are many ways to get this nutrient without stressful meal planning or counting every gram you put on your plate.
1. Look Into Plant Proteins
Buying meat can get expensive quickly. Plant proteins are a budget-friendly way to supplement your diet. Beans and lentils are protein-rich ingredients and easy to incorporate into many recipes. Try other options like quinoa, tofu and nuts. They’ll add variety to your diet with less strain on your budget.
2. Make Smoothie Packs
Your freezer is your best friend during postpartum healing. Find space beside your casserole dishes and store-bought groceries for plastic bags full of smoothie ingredients. When you need a snack, dump some precut fruits and veggies in your blender alongside some protein powder and a splash of dairy or non-dairy milk. You can sip on your smoothies while breastfeeding, watching your baby nap or cuddling together in the afternoons.
3. Indulge in Dairy Products
Don’t overlook the protein hidden in dairy products. For example, string cheese is a tasty snack and a fridge-stable source of your body’s macronutrient needs. Fortified milk has extra protein, and you can stock up on plain or flavored yogurt to fuel your body and replenish your microbiome.
Don’t forget to add eggs to your grocery list. Eggs have protein within their yolks, so don’t eat meals made strictly with egg whites. There are dozens of ways to cook and serve eggs, from sandwiches to omelets and even pasta sauces.
4. Meal Prep When Possible
Even if your infant loves their routine, the day can go sideways. If they feel sick or you’re more fatigued than usual, you might choose food delivery instead of cooking. There’s nothing wrong with taking it easy when you need to rest, especially as you’re healing during your postpartum period. However, having nutritious, prepared foods on standby will save the day when those challenging moments arrive.
Add chicken breasts to your slow cooker and bake them until they’re ready to shred. You can always toss the extra protein into your meals or salad. Make hard-boiled eggs for multiple days of snacks, or cook a batch of meatballs before saving them in your freezer. These hacks will simplify your life when you need to slow things down.
5. Get Canned Foods
Canned proteins are another vital resource for postpartum parents. They don’t require cooking time and often come in other packages with tasty ingredients. Buy canned chicken for a chicken salad sandwich or canned turkey to throw in a pan with your scrambled eggs.
You’re not alone if you’re nervous about eating tuna while breastfeeding. Other new parents also feel anxious about the mercury that may be present in the fish. The U.S. Centers for Disease Control and Prevention recommend only eating fish two to three times weekly while breastfeeding to minimize your infant’s mercury exposure. The same research notes that mercury occurs naturally in many kinds of fish, so tuna isn’t the only potential risk. Talk with a dietitian to get personalized nutrition advice if you have questions.
Nurture Your Body and Your Baby
Your postpartum experience may go more smoothly if you keep your protein intake high. The macronutrient might energize you and aid your healing if you eat it consistently. If you have any concerns, talk with your doctor. They’ll help you form a well-rounded diet that works with your health history and life as a new parent.
