How to create a "smart" Balanced Postpartum Meal

The postpartum period no doubt is difficult for new mommas. After all, pregnancy and childbirth is like running marathons back to back for 9 months. Its hard work for the body. Therefore it becomes crucial to prioritize your postpartum recovery and well-being, which includes nourishing your body with wholesome food. But who has the time to cook fancy meals? Who has the patience to look up recipes when you barely can shower for 5mins? And feeling famished all the time doesn’t help either. Atleast I didnt.

?So let me give you a method that will simplify dishing out your postpartum meals and leave you feeling full and satiated and most importantly well nourished. Lets make "smart" balanced postpartum meals. Here you go:

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1.Protein first

Although you will not be eating for two people. But your body will surely need the protein for two. So always serve protein on your plate first and it should cover half your plate.

Foods like eggs, fish, seafood, lean meat to tofu, beans, chick peas, nuts, and seeds are rich in protein and will keep you feeling full for a long time and help rebuild your body quickly. Aim to have 20 to 30 gram of protein in each main meal of the day (curry, grilled, baked everything works)

Eg. 100 grams of fish would have 25 gram protein or 3 eggs would have 18 grams protein approx.

?2. Cook in Healthy Fats

Healthy fats include polyunsaturated fats which are important to regulate your hormones, and better your physical and mental health.

Pure ghee, avocado oil, olive oil are healthy fats and are also good sources of other nutrients like magnesium, zinc, and vitamins A, and E which can help speed up your postpartum recovery. Hack it: Simply cook your protein ( anda bhurjee to baked fish) in these good fat sources to make it taste delish.

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3.Smart Carbs

Carbohydrates are macronutrients that provide energy to the body and fuel for the brain. And they become essential when you are breastfeeding.

Eating whole-foods is key and should make 1/3 of your plate.( Brown rice, oats, and barley to fruits like berries, citrus fruits, kiwi, and watermelon, vegetables like leafy greens, broccoli, carrots, cucumber, and sweet potatoes )

Note - Limit or avoid refined carbs like white rice, flour, or anything with added sugar

?4. The last “one third of the plate” is for your sweet craving/ a dessert/ a treat. We all know when we try to eat all healthy for 3 days. We feel cheated of pleasure and instead of a single helping it would be 3 servings of guilty pleasure on the fourth day. And then we end up in a vicious cycle of over-indulging on sweets. Remember, a sweet treat does no harm. Overdoing it is the problem.

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So why not eat it and cherish it as a small serving ( one third of your plate) There are so many healthy options from ragi brownies to home made moong daal halwa. Or for a Bong like me, a small piece of rosogolla does the trick. Unless there is a medical reason you are fine.

?Side note: If you follow 1 to 3 religiously then your sugar cravings keep on reducing.

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?In addition to this, supplement as per your doctors recommendation be it for ?iron, B12 or fish oil capsules as per your blood work report. Don’t skip this and most importantly:

Listen to your body so you eat for your body to achieve

1. Speedy recovery

2. Milk production

3. Immune support

4. Blood sugar regulation

5. Sustained energy throughout the day

6. Better sleep and rest

The postpartum period can be a little more exhausting than anticipated. But the right nutritious food can make this journey a bit easier.

Hope this helped.

Disclaimer: it is recommended to consult with your doctor and run your meal plans through them for your and your baby's well-being. They might make some changes in your meal plan and prescribe some supplements based on your health condition to help you recover from postpartum quicker.

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