Energy-Boosting Nutrition: Managing Postpartum Fatigue with a Balanced Diet

Energy-Boosting Nutrition: Managing Postpartum Exhaustion with Nutrition

breastfeeding May 24, 2024

As a new mama, exhaustion & fatigue seem to come with the territory during those first few postpartum months. Between healing from childbirth, cluster feeding around the clock, and complete sleep deprivation, exhaustion can quickly become your constant companion.

While a fog of tiredness is somewhat inevitable, the foods you're putting on your plate play a big role in either fighting or fueling that fatigue. Proper nourishment with a balanced intake of energy-boosting nutrients gives your body the tools to power through when running on empty.

Important Nutrients to Battle Postpartum Fatigue

  • Protein - Aim for a lean protein source at each meal and snack like eggs, chicken, turkey, fish, greek yogurt, or lentils. Protein-rich foods provide lasting energy and help rebuild depleted stores after childbirth.
  • Iron - Iron deficiency can leave you feeling extremely fatigued and sluggish. Top up your iron through red meat, spinach, lentils, quinoa, and iron-fortified cereals.
  • Complex Carbs - Whole grains like oats, brown rice, quinoa, and whole wheat provide steady energy from dietary fiber and nutrients while keeping blood sugar stable.
  • Healthy Fats - Unsaturated fats like nut butter, avocado, salmon and olive oil increase satiety and vitamin absorption to sustain energy levels.
  • B Vitamins - Found in foods like eggs, potatoes, lentils, and nutritional yeast, B vitamins help convert food into cellular energy.
  • Hydration - Even mild dehydration can amplify fatigue, so keep hydrating beverages like water, herbal tea, and milk nearby.

When you're well-nourished with a balanced mix of these vital nutrients, your body has the stamina to keep powering through breastfeeding, healing, and around-the-clock baby care. Whereas a diet of quick energy fixes like refined carbs, sugary treats, and caffeine leads to an energy crash.

Quick and Nutritious Meal/Snack Ideas

  • Overnight oats with fruit, nut butter, and seeds
  • Greek yogurt with berries and granola
  • Eggs with whole grain toast and avocado
  • Salmon, quinoa, and roasted veggies
  • Brown rice and lentil bowls
  • Hard-boiled eggs, cheese, and apple slices

If meal prep feels daunting, my program The Postpartum Shift has you covered with delicious, balanced meals and snacks specifically designed to energize new moms like you. In The Postpartum Shift, you'll get recipes, meal plans, and nutrition guidance to easily nourish your body without draining what little energy you have.

The program takes the guesswork out of knowing what to eat to beat postpartum fatigue. You'll have energy-boosting meal ideas, snack recommendations, and expert nutrition tips at your fingertips. Having those balanced, energizing recipes and meal plans prepared for you is such a lifesaver when you're running on fumes.

With The Postpartum Shift, nourishing your body for more energy and vitality is made simple. As a new mama in the trenches, that's exactly the kind of solution you need. All the nutrients and balanced meals to beat the exhaustion, are conveniently packaged up for you!

By prioritizing balanced nutrition with energizing meals and snacks, you can combat the relentless postpartum fatigue. Fuel your body properly, and it will reward you with the stamina to tackle each day as a new parent.

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Hey mama,

I'm Brooke Miller,

Before becoming a mom, I chronically dieted & thought "eat less, move more" was the healthiest option. I dealt with exhaustion, mood swings, hormone imbalances (not getting a regular cycle), high cholesterol and weight cycling. I felt like something was wrong with me.

Before I got pregnant with my first son, I discovered the balanced nutrition approach I teach inside The Postpartum Shift. Once I implemented the framework, I was energized, gained strength, got my period back, lowered my cholesterol & maintained my healthiest weight. I continued this during my pregnancies & postpartum periods and recovered quickly after birth, made more than enough milk for my babies, had energy (even with the sleep deprivation) & stable mood. Postpartum was really enjoyable.

With a decade of experience as a Registered Dietitian and Certified Lactation Counselor, I created The Postpartum Shift to help moms boost energy, mood, metabolism & milk supply to have a stress-free & enjoyable postpartum experience.




Find Your Healthiest Weight & FeelĀ Like Yourself Again Postpartum

without sacrificing your milk supply or favorite foods