Postpartum: Bonjour, New Mama!

Nutrition tips for your postpartum recovery
Navigating the postpartum phase in later motherhood is an adventure, one that requires intentional care, especially when it comes to nourishing our bodies. Here at BEcome Mum, I’m dedicated to helping you embrace this beautiful journey, sharing the insights I’ve gathered along the way to support our bodies, our minds, and our precious little ones.
Proper nutrition is vital for postpartum recovery. Beyond the giggles and cuddles, our bodies are working overtime to heal, replenish, and—if you’re breastfeeding—fuel a growing baby. So, how do we do it? Here’s a guide to supporting your body through a balanced, nutrient-rich diet during this crucial time.
1. Balanced Diet: Savoring Wholesome Choices
Filling your diet with whole foods is one of the best ways to ensure your body receives the nutrients it needs to heal and thrive. Variety is key here—aim to include a range of foods from each food group, focusing on those that deliver essential proteins, fibers, antioxidants, and healthy fats. Think lean meats, fish, eggs, nuts, beans, and colorful vegetables to support recovery from all angles. For energy-sustaining fuel, reach for complex carbohydrates like fiber-rich fruits, veggies, whole grains, and legumes. These foods not only provide steady energy but also help support gut health and digestion, which can be especially helpful post-labor.
2. Key Nutrients: Filling Up on What Matters Most
During postpartum recovery, certain nutrients take the spotlight due to their ability to support healing, immune function, and even mood stability. Here are the MVPs:
- Iron: Essential for replenishing blood and preventing postpartum fatigue. Find it in red meat, leafy greens, and fortified cereals.
- Vitamin B12: Vital for energy and mood; found in tuna, beef, and salmon.
- DHA (Omega-3 Fatty Acid): Supports brain health, especially beneficial if you’re breastfeeding. Find it in salmon, sardines, and fortified eggs.
- Choline: Needed for brain function and cellular repair. Eggs are a fabulous source, along with organ meats like liver.
- Vitamin D: Important for immune function and mood; found in fatty fish, fortified dairy, and egg yolks.
3. Meal Planning: Structuring Meals to Energize and Heal
A few tweaks to meal planning can make a big difference during postpartum. Aim to include protein-rich foods at every meal to aid in tissue repair, immune health, and steady energy. Begin your day with fiber and protein, such as oatmeal with nuts or eggs with wholegrain toast—this combination is especially helpful in managing post-labor constipation and boosting energy. Prioritize vegetables in at least two meals a day, and experiment with easy-to-prep options like roasted veggies or leafy greens.
4. Hydration: The Underrated Essential
Hydration might seem basic, but it’s incredibly important, especially if you’re breastfeeding. Aim for 3 liters of water per day, including other drinks like herbal teas, milk, or a small glass of unsweetened juice. Keeping a water bottle nearby can be a helpful reminder; try adding slices of lemon or cucumber for a refreshing twist.
5. Breastfeeding Support: Satisfying and Nutritious Snacks
If you’re breastfeeding, you may find yourself feeling extra hungry—no surprise, as your body is burning extra calories! Try to keep healthy snacks on hand to stay nourished and energized between meals. Some great options are:
- Fresh fruit for quick, natural sugars and fiber.
- Wholegrain sandwiches with cheese, lean meats, or veggies.
- Yogurt, a good source of calcium and probiotics.
- Hummus with veggie sticks for a filling dose of fiber and protein.
- Dried fruits like apricots or prunes, which are gentle on digestion.
- Wholegrain cereal with milk for an energy-boosting mini-meal.
Each of these snacks can help keep you fueled and satisfied while supporting your body’s postpartum needs.



BEcome MUM Simple One-Pan Lemon Chicken with Veggies
When you’re juggling a new baby, meals need to be nourishing yet simple. Here’s a one-pan dinner idea that’s easy to make, full of postpartum-friendly nutrients, and sure to be a hit:
Ingredients:
- Chicken
- 1 large lemon (sliced)
- 1 cup baby potatoes (halved)
- 1 cup carrots (sliced into rounds)
- 1 cup green beans
- 3 tbsp olive oil
- 3 cloves garlic (minced)
- Salt and pepper, to taste
- Fresh thyme or rosemary (optional, for flavor)
Instructions:
- Preheat the Oven: Set to 400°F (200°C).
- Prep the Veggies: On a baking sheet, spread out the potatoes, carrots, and green beans.
- Season: Drizzle 2 tablespoons of olive oil over the veggies and season with salt and pepper. Add a few lemon slices and toss to coat.
- Prep the Chicken: Place the chicken on the same baking sheet, nestling it between the vegetables. Rub the remaining olive oil over the chicken, season with salt, pepper, and garlic, and add a few more lemon slices on top.
- Bake: Roast in the oven for 25-30 minutes, until the chicken is cooked through and the vegetables are tender.
- Serve: Garnish with fresh thyme or rosemary if desired, and enjoy a comforting, nutrient-rich meal!
Bon appetit!
Why it is good for you
This one-pan lemon chicken with veggies is packed with essential vitamins for postpartum recovery. Vitamin C (from lemon, carrots, and green beans) boosts immunity and aids in skin healing, while B vitamins (in chicken and potatoes) help with energy and mood. Vitamin A supports immunity and vision, and Vitamin K in green beans aids blood clotting. Finally, Vitamin E and healthy fats from olive oil reduce inflammation and support skin health. Together, these ingredients nourish and replenish, making this meal perfect for new mums.
This meal combines a range of essential nutrients to promote healing, energy, and overall well-being in the postpartum period.
- Immune Support: Vitamins C and A, found in the lemon, carrots, and green beans.
- Energy and Mood: B vitamins, particularly B6 and niacin from the chicken and potatoes, play a role in energy metabolism and mood regulation.
- Iron Absorption: The Vitamin C from lemon and vegetables helps enhance iron absorption from the chicken.
- Digestive Health: Fiber from potatoes and green beans supports digestion and can alleviate postpartum constipation, a common issue after childbirth.
Milestones and Memories


The first year of your baby’s life is a whirlwind of milestones and precious moments—so many, in fact, that they can slip by in the blink of an eye. Capturing these early memories not only lets you revisit those special stages, but it also creates a beautiful keepsake for your child to cherish in years to come. From the first gummy smile to those wobbly first steps, each moment is unique, and documenting them will allow you to hold onto them forever. Here are some heartwarming ways to record your baby’s journey from those early postpartum days to their first birthday.
One wonderful way to preserve these moments is by creating a memory book or journal that follows your baby’s first-year milestones. Photography is perfect for this; consider setting a monthly theme, like “3-month cuddles” or “6-month smiles,” and photograph your baby at these stages. You can include keepsake items too—think of adding a hospital bracelet, first lock of hair, or tiny footprints to your book. This way, you’re capturing memories in a way that tells a story your child can feel part of as they grow.
Journaling can add a personal touch to your memory book. Write down your thoughts on memorable days, like how you felt when your baby laughed for the first time or the wonder of watching them try new foods. Little notes about your baby’s personality or funny habits will make these memories even more meaningful. And for busy mums, there’s no pressure to write long entries—a few lines or even a one-word description of each moment will bring back all the details when you look back. Lastly, consider video snippets—even if just a few seconds each month. These moving moments, set alongside photos and journal entries, will capture your baby’s growth and transformation over that magical first year in a way nothing else can