Postpartum Nutrition: What No One Tells You About Eating After Birth
- Nancy Rich
- Aug 4
- 1 min read
Updated: Dec 8
By: Content Nancy
Between sleepless nights and newborn demands, eating well postpartum often falls to the
bottom of the priority list. But proper nutrition after birth isn’t just about weight loss, it’s about healing, energy, and mental health. Registered dietitian Lisa Chen of Vancouver shares what Canadian moms really need to know.
The Nutrient Gaps Most Moms Don’t See Coming
Iron Deficiency: 20% of Canadian women have low iron postpartum (linked to fatigue and depression). "If you hemorrhage during birth, you’re at higher risk," says Chen.
Omega-3s for Mood: A University of Alberta study found moms with higher omega-3 levels had lower rates of postpartum anxiety.
5 Healing Foods to Prioritize
Lentil Soup (Iron + Protein)Ottawa mom Aisha Patel swears by her "doula’s lentil recipe" for easy digestion. Canadian-grown lentils are packed with iron.
Fatty Fish (Salmon, Sardines)DHA omega-3s support brain recovery. "Canned salmon is affordable and shelf-stable," says Chen.
Chia Pudding (Fiber + Omega-3s)Great for constipation. Add Canadian maple syrup for sweetness.
Fortified Cereal (B Vitamins)"Many moms forget B vitamins drain fast during breastfeeding," notes Chen. Look for iron-fortified options.
Bone Broth (Collagen for Healing)Toronto chef Maya Grant simmers hers with ginger for nausea relief.
A Realistic Approach
"I survived on granola bars and coffee for weeks," admits Calgary mom Jess T. "But prepping smoothie packs changed everything." Chen’s advice?
"Batch-cook freezer meals before birth, and ask for help, no guilt."
The Takeaway
Postpartum nutrition isn’t about perfection. It’s about small, sustainable choices that help you feel human again.
Content Nancy
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