post-natal nutrition better sleep

Post-natal nutrition: key foods and better sleep

Kiddipedia x Dr Courtney Thompson, NPR Consulting

As you navigate the whirlwind of joy, diaper changes and sleepless nights with your precious newborn, the last thing on your mind might be post-natal nutrition. Yet, this often-overlooked aspect plays a crucial role in supporting your body’s recovery from labour and the demands of breastfeeding.

In collaboration with Kiddipedia, we bring you insights into how postpartum nutrition can be a game-changer.

Check out our blog post with Kiddipedia HERE.

Our comprehensive guide to post-natal nutrition for energy and quality sleep

The postpartum journey, spanning from childbirth to up to 12 months thereafter, is a period of significant physical demand. As you marvel at your baby’s growth, it’s essential to consider how your nutritional choices can contribute to both your well-being and your baby’s development.

In our blog, we delve into the key elements across four essential food groups and also provided specific foods that will enable you to get the post-natal nutrients you and your baby needs.

1. Vegetables: A Rainbow of Nutrients

Dark green and yellow vegetables pack a punch of folate, vitamin A, and C and are vital for your fortifying your immune system.

2. Grains: Wholehearted Support

Whole grains are rich in energy, dietary fibre, folate, iodine and vitamin B6 which help to support a healthy gut and bowel movements, promote recovery, healing and maintain your baby’s thyroid function, mental and physical development.

3. Protein: Eggs and Fish

Protein-rich foods like meat, chicken, and fish provide essential iron and vitamin B12, promoting recovery, healthy tissues, and your baby’s growth. Fish and eggs, high in omega-3s, iodine, and choline, support your baby’s brain and nervous system development.

4. Dairy 

Dairy foods are high in calcium which helps to support your baby’s bone strength and skeletal development. If your diet does not contain enough calcium, your body will use calcium from your bones to meet your increased needs. We also provide options if you are dairy-free or vegan.

Bonus: Hydration for Vitality

Staying hydrated is paramount during this period, especially with the increased water loss through milk production.

What to Limit

To promote healing and prevent discomfort, consider limiting caffeine, alcohol, and gas-producing foods. While cruciferous vegetables and legumes fall into this category, introducing them slowly can help.

The Sleep Connection

While a lack of sleep may increase cravings, the right foods can positively impact your sleep quality. Opt for foods high in protein, B vitamins, vitamin A, and C, and steer clear of low-fiber, high-sugar options for a better night’s sleep.

In summary, following these food group recommendations not only supports the nutritional needs of both mom and baby but can also contribute to improved sleep during this challenging yet magical postpartum period.

Want to read more on this topic? Check out our latest blog on What to eat when pregnant to nourish your baby.

What to eat when pregnant to nourish your baby







Dr Courtney Stewart (RNutr, FHEA)

BNutrSc, BBiomedSc(Hons), PhD
Director, NPR Consulting

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