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How Can a Dietician Support You Through Pregnancy and Postpartum?

Updated: Apr 12




You arrive home with your little bundle of joy, typically just two days after completing the most physically and emotionally demanding experience of your life. You may feel elated, relieved, excited, completely exhausted, scared or overwhelmed all at the same time. Without planning, your nutrition after delivery could become less of a priority as you focus most of your attention on keeping this new little human alive. Our bodies need to replenish energy and take in additional nutrients to make up for blood loss, wound healing, and milk production (even if you choose not to breastfeed). Nutrient needs are also higher for moms that do breastfeed their babies. After all, they are continuing to grow their babies, just outside of the womb.





Here are some key foods to focus on to help with postpartum recovery - 


  • Warming comfort foods like soups, stews, and curries

  • Food high in iron, such as meats, greens, and whole grain fortified cereals 

  • High fat foods like nuts, seeds, fish, and full fat dairy  

  • Foods rich in omega-3 fatty acids like seafood, eggs, and grass-fed beef 

  • High protein foods like lentils, beans, tofu, chicken, fish, and meats 

  • Iodine-rich foods, such as seafood or seaweed snacks 

  • Cooked whole grains and starches like oatmeal, brown rice, and sweet potatoes 

  • Warm liquids like herbal lactation tea and nutrient rich broth


If any of this sounds overwhelming, I am here to help! I am a prenatal and postpartum dietitian available to make sure you are nourishing yourself in the most optimal way so that you can rest, recover, feel supported, and thrive as a new mom (or a mom adding another little one to the crew!). I can provide simple menu and snacking ideas, discuss how these important nutrients fit into your personal food preferences and diet, and help you add in additional calories for breastfeeding. If you are looking for cooking and more hands-on support, I am available to come to your home and prepare simple freezer friendly meals, stock your kitchen with healthy, nourishing snacks, and teach you how to put together nutritious, tasty, and quick meals to feed yourself and your family. Please reach out to schedule a time to chat and learn more about how I can help you in your postpartum recovery. 


a woman smiling and looking at the camera.
Rena Needle, registered dietician


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