Care for women, moms & parents
A moment to check in with yourselfA moment for yourselfYour nutritional needs are higher now than they were during pregnancy, and your capacity to cook is lower than it has ever been. This guide is built for that gap.
Nutrient deficiencies, particularly in omega-3s, B vitamins, and vitamin D, are linked to postpartum depression risk. That does not mean a smoothie treats depression. It means that eating enough of the right things is one of the few recovery levers that is fully in your hands on an ordinary Tuesday, and it is worth pulling.
The goal is not elaborate. It is frequent, protein-forward, and reachable with one hand.
| Nutrient | Why you need it | Best sources |
|---|---|---|
| Iron | Replaces blood loss, supports energy | Red meat, spinach, lentils |
| Omega-3s | Mood regulation, brain health | Salmon, walnuts, chia |
| Protein | Tissue repair, milk production | Eggs, chicken, Greek yogurt |
| B12 | Energy, nervous system | Meat, eggs, fortified foods |
| Vitamin D | Mood, immune function | Sunlight, fortified milk, supplements |
| Calcium | Bone health, muscle function | Dairy, leafy greens, almonds |
On hydration: aim for about half your body weight in ounces of water daily, plus roughly 32 extra ounces if you are breastfeeding. Keep a bottle in every room you feed in.
