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MEALS FOR MOMS

What foods should you eat to promote fertility?

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Frequently Asked Questions

What are the best foods to eat postpartum?

Nutrient-dense foods can help you heal, restore your nutrient levels and energy, protect your mental health, and if you choose to breastfeed, help you produce nutrient-rich breast milk. The top five powerhouse foods to eat for postpartum recovery:

Eggs
Choline is not a nutrient you hear a lot about, but it’s an important one for new moms, and eggs are an excellent source. Choline plays a critical role in the development of your baby’s brain, and if you’re breastfeeding you need 30% more choline than before you were pregnant. Eggs are also a good way to increase your protein and the yolks contain Vitamin D. 

Leafy greens
Spinach and kale are packed with phytonutrients. Greens are one of the richest plant sources of iron. Leafy greens are also high in Vitamins A, C, E, and K as well as fiber, magnesium, potassium, and calcium. Calcium is an especially important mineral for new moms. Babies need calcium for strong bones, so a mother will draw calcium from her bone stores to provide for her developing baby.

Lentils
These tiny legumes are an excellent source of plant-based protein, iron, and fiber. New moms need the protein to repair and rebuild damaged tissues. Iron is important for the development of your baby’s thyroid, and to replenish the stores lost during childbirth. Fiber is key to a healthy gut and can help with postnatal constipation. 

Oatmeal
Packed with fiber and a good source of iron, oats can help stabilize blood sugar and hormone levels, and alleviate postpartum constipation.

Salmon
One of the most nutritious foods on the planet, salmon is with omega-3s, which reduce inflammation and accelerate healing. DHA, the type of omega-3 found in salmon, is also critical for the development of your baby’s brain and nervous system. And when you’re confined to your couch nursing for what seems like hours on end and can’t get outside, salmon is one of the few food sources of Vitamin D, which reduces the risk of postpartum depression and anxiety, and supports a healthy immune system. Salmon also contains Vitamin B12, which can help with energy production and keep you from feeling so tired all the time. Though it’s low in mercury, experts recommend eating no more than  2 servings of salmon per week.

Eating small meals throughout the day delivers the steady supply of nutrients you need to have the energy required to care for a newborn, and also help prevent spikes and crashes in blood sugar that can cause fatigue.

When you begin to feel overtired (and all new parents do), look for sources of iron and B vitamins for an energy boost. Fatigue is a common symptom of low iron stores, and iron rich foods like kidney beans and spinach as well as lean red meats help deliver oxygen to your muscles and brain. B vitamins play a key role in energy production. The best sources are whole grains like oats, brown rice and quinoa.

What foods promote energy in new moms?

What are the best foods to balance hormones?

A combination of fiber, fat, probiotics and vitamins can help bring your hormones into balance

Fats from nuts, seafood, olives and avocado are anti-inflammatory, which can help with hormone production. Omega-3 fats have been shown to reduce the risk of postpartum depression.

Fiber helps prevent spikes in blood sugar that can disrupt the hormone insulin. Fiber also fuels the healthy bacteria in our gut, where many hormones are regulated. Vegetables, whole grains and legumes are high-fiber foods.

Probiotics help keep gut bacteria healthy and diverse. Many mood hormones are produced by the gut. Probiotic foods like kimchi, kombucha, and yogurt are best, but probiotic supplements can help too.

Vitamins and minerals play a role in hormone production, and when they are depleted hormone balance can be disrupted. Vitamin B12, Vitamin D, choline and iron are all important nutrients for hormone balance.

What foods increase milk supply?

Calcium
It’s recommended that women get 1000mg of calcium per day during pregnancy. Calcium-rich foods include beans, leafy greens, soy, broccoli, almonds, and calcium-fortified plant milk. Dairy foods also are an excellent source. 

Folate
This B vitamin helps prevent brain and spinal cord defects in developing babies. Meeting the recommended daily requirement of 400mcg of folate or folic acid solely through food can be difficult, which is why many doctors recommend that pregnant women take a supplement.  Folate-rich foods include spinach, asparagus, beans and lentils, citrus fruits, and fortified grains. 

Iron
A pregnant woman needs about twice the normal requirement of iron, about 27mg a day to produce the blood required to supply oxygen and nutrients to the womb. Lean, red meats, poultry, kidney beans, and spinach are all good sources of iron. Vitamin C helps the body absorb iron. 

Protein
Developing babies require protein to build muscle, and form their organs and tissues. The minimum recommended amount is 71g per day. Protein needs can be easily met with a healthy diet, even one that excludes meat. Eggs, quinoa, beans and lentils, soy, nuts, and seeds, as well as lean meat and fish are all excellent sources.

Territory meals are made with nutrient-dense foods that fully support a prenatal diet. Folate, iron, and calcium-rich foods like broccoli, leafy greens, beans, and asparagus are prepared in a variety of ways each week by our talented network of chefs. The majority of meals include more than 20g of protein from clean sources.

A Mediterranean-style diet based on a foundation of vegetables, fruits, seafood, legumes, whole grains, and nuts, provides excellent support for fertility because it is high in fiber and healthy fats. Fiber reduces high insulin levels, which is one of the major causes of infertility. Healthy fats like those found in nuts and olive oil help calm inflammation, which improves insulin sensitivity. The Mediterranean Diet also limits red meat and processed foods, which can make it difficult to conceive when eaten in excess. Undiagnosed celiac disease is another reason many women have trouble conceiving, so a gluten-free diet may also help promote fertility.

Territory’s Mediterranean Diet meals are made with nutrient-dense foods that promote fertility. All of our meals are free of gluten, making Territory a great option for any woman who is trying to conceive.

What nutrients should you focus on during pregnancy?

Research has shown that the best way to ensure a steady milk supply is to eat a balanced diet of healthy foods and drink lots of water. Other lifestyle factors also play a big role. For example, lack of sleep and excess stress can negatively affect milk production. Alcohol and caffeine have also been shown to affect the release of milk, and should be avoided if you are having trouble with milk production.

These questions have been hand curated by Danielle McAvoy, a Registered Dietitian and Senior Manager of Nutrition at Territory.

The journey to motherhood is a time when many women become more focused than ever on what they’re eating. My goal here is to show you how Territory’s meals are hyper customized to best support you before conception, during pregnancy and in the first few months after giving birth.