Author: Abby McLennan, Paediatric & Maternal Nutritionist.
During the pregnancy and post partum phase there’s a huge increase for specific nutrient requirements in order to grow a little human and then provide food in the form of milk. Once your baby is born, there’s also a lot of mental, physical and emotional recovery to do. It’s quite common for new mothers to miss out on key nutrients simply because they don’t eat enough nutrients from food. Nutrition is critical to the post partum period and many women are already in a depleted state by the time their baby is born. This is referred to as post partum depletion. We need a lot of nutrients to heal after birth and thankfully the key nutrients are found abundantly in wholefoods. The key nutrients include:
Folate (B9):
Essential for neural tube development and is found in dark leafy greens, grain, legumes, liver, nuts, seeds, beetroot, avocado and eggs.
Iron:
Essential for red blood cell formation. Iron deficiency anaemia is the most common deficiency in the world.Two forms of iron - heme iron (animal based) and non-heme (plant based), Found in liver, red meat, fish, chicken, pork, eggs, beans, tofu and lentils.
B12:
Essential for red blood cell formation. Found in any animal products e.g. eggs, meat, dairy. Zinc: Important for cell division and is found in grains, nuts, seeds and dairy foods. Vitamin D: Builds muscle and bones and is found in sunlight, sardines, tuna and mushrooms.
Omega 3 DHA/EPA:
Reduces the incidence of preterm birth. Found in Oily fish (Salmon, sardines, tuna, mackerel), eggs and marine algae.
Choline:
Critical role in neural tube development and methylation. Found in eggs, liver, salmon, chicken, quinoa, almonds, peanuts, cauliflower and kale.
Iodine:
Essential to make thyroid hormones for both you and your baby. Found in seaweed (nori), kombi, wakame), tuna, prawns, eggs and some dairy - yoghurt and milk.
The pre and post partum period are two of the most demanding phases of your life and yet many nutrients are depleted through pregnancy and birth. By focusing on wholefoods with nutrients specific to the pre and post partum phase, we can minimise the risk of new mothers falling into post partum depletion.
What pre and post natal nutrients are found in the new Le Puree smoothie range?
Let’s take a look at those top postpartum macro and micronutrients:
- Protein - found in chia seeds, hemp seeds, almond butter
- Healthy fats - found in chia seeds, hemp seeds, flax seeds, almond butter, sunflower seeds, avocado Carbohydrates - oats, banana, kale, mango, beetroot, blueberries, strawberries, pineapple, spinach, cucumber, apple
- Vitamin B6 - found in oats, banana, kale, avocado
- Vitamin C - found in kale, mango, pineapple, beetroot
- Calcium - found in chia seeds, hemp seeds, almond butter
- Iron - chia seeds, hemp seeds, almond butter
- Magnesium - flax seeds, almond butter, avocado, chia seeds, bananas
- Zinc - sunflower seeds, oats,
- Folate - kale and avocado, mango, beetroot
How would you use them pre and post natally?
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Help manage morning sickness with the cool and refreshing flavours such as “Mangotini” and “Morning mama” smoothie blends.
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Super quick and convenient smoothie designed to be shared with your toddler - easy snack for you both!
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Turn the cubes along with coconut cream or yoghurt into a meal to create a delicious smoothie bowl. Top with extra nutrient boosters such as chia seeds, hemp seeds and nut butters
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Add animal or plant based milks along with yoghurt for added protein
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Add Kefir for added probiotics and protein
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They are a perfect one handed snack for a breastfeeding or bottle feeding mama
