Energy Boosters for Exhausted Parents: Nutrition Tips to Keep You Going

Whether you’re breastfeeding, pumping, or bottle-feeding, new parents require plenty of energy. Eating regular meals, with snacks in between if needed, is essential. Aim to include a source of slow-release carbohydrates, protein, and vegetables or fruit at each meal. For example, porridge oats with Greek yoghurt & berries for breakfast, a wholemeal wrap with hummus/falafel and salad for lunch, and a sweet potato with tuna and feta cheese served with roasted vegetables for dinner.

Nutrients for Energy and Immune Support

Key nutrients help maintain energy levels and support the immune system, which is essential for postpartum recovery. Aim to eat a varied diet and consider taking a multivitamin if you don’t quite think you’re hitting your daily 5 a day or 30 plant-based foods a week, of if you think you’re falling short on any of the following nutrients:

Vitamin A

Vitamin A helps with energy metabolism and keeps the membranes in our nose and throat healthy – our first line of defence against bacteria.

o   Sources include sweet potato, spinach, and carrots. Add spinach to a smoothie, grated carrot to a sandwich, or turn sweet potato into wedges!

Vitamin B6

Vitamin B6 converts food into energy and helps the body produce antibodies to fight diseases.

o   Sources include fish, lean meats, whole grain cereals, bread, and chickpeas. Snack on hummus with oat cakes, carrot sticks, or toasted pitta bread.

Vitamin C

Vitamin C is a crucial antioxidant that supports the immune system and boosts energy.

o   Sources include peppers, berries, kiwi fruit, broccoli, sprouts, and cantaloupe melon. Add fresh or frozen berries to your morning porridge, smoothie, or overnight oats.

Vitamin E

Vitamin E is a fat-soluble antioxidant that supports immune function.

o   Sources include eggs, nuts, and green vegetables such as broccoli. Make a quick two-egg omelette with chopped broccoli for lunch.

Zinc

Zinc is essential for wound healing and immune function.

o   Sources include meat, shellfish, milk, dairy products, and bread. Enjoy a (decaf) latte or milky tea as a warming drink between meals.

Balancing Healthy Eating & Sweet Treats

There’s nothing wrong with the occasional biscuit or sweet treat (I am after all a big fan of the 80/20 rule – everything in moderation!), but these types of foods can often provide a quick sugar rush without long-lasting energy. High-sugar foods are typically low in protein and fibre—both of which help keep us full for longer. Instead, try to eat mainly nutrient-dense alternatives that contain protein, fibre, and healthy fats to keep you feeling satisfied.

Daily Meal Plan Example for New Parents

Smart Snacking Tip – Think ‘Protein & Produce’

A great rule of thumb for healthy snacks is to include both protein and produce:

Protein: Nuts, pulses, beans, seeds, eggs, yoghurt, cheese.

Produce: Fresh, dried, tinned, or frozen fruit and vegetables.

7 x No-Fuss Nutrition Tips for Postpartum Parents

1. Increase fluid and fibre intake to stay regular—choose wholegrain (brown) carbs when possible.
2. Include different colours of fruits and vegetables to maximise your vitamin and mineral intake.
3. Aim for 3-4 sources of calcium per day (dairy, fortified alternatives, or calcium-set tofu).
4. Take 400 mcg folic acid + 10 mcg vitamin D if pregnant or trying for another baby, and 10 mcg vitamin D daily if breastfeeding.
5. Include a protein source at every meal—dairy, meat, fish, soya, or plant-based sources like beans and lentils.
6. Follow the 80/20 rule—eat well most of the time and allow yourself the occasional treat.
7. Let friends and family help by bringing meals and use online shopping to save time and stress.

Eating for C-Section Recovery

Recovering from a C-section requires extra attention to nutrition to support healing and energy levels. In addition to eating adequate protein, carbohydrates, and healthy fats, here are key nutrients to focus on:

Key Vitamins & Minerals for Recovery

• Vitamin A & C: Support wound healing.
  • Sources include peppers, blackcurrants, strawberries, kiwi, broccoli, sprouts, cantaloupe melon, carrots, and mangoes.
• Iron: Essential for replenishing lost blood.
  • Sources include red meat, eggs, fortified cereals, dark leafy greens, beans, dried fruit, nuts, and tofu. Pair iron-rich foods with vitamin C (e.g., beef & kidney bean Bolognese with a tomato salad) for better absorption.
• Zinc & Copper: Aid wound recovery.
  • Sources include shellfish, nuts, seeds, liver, dark chocolate, and leafy greens.

Tips for Reducing Digestive Discomfort Post-C-Section

• Eat regular, small meals and chew slowly.
• Gradually increase fibre intake (wholegrains, dried fruit, nuts).
• Include linseeds daily (start with 0.5 tbsp, increasing to 2 tbsp on porridge/yoghurt).
• Drink at least 6-8 glasses of water per day.
• Try herbal teas like peppermint, chamomile, or ginger to soothe digestion.
• Include gentle movement (e.g., short walks) when possible, to aid digestion.

Post-C-Section Exercise Considerations

• Stick to gentle walking and pelvic floor exercises for the first 6-8 weeks.
• Avoid high-impact exercise until 12 weeks postpartum.
• Consult a postpartum fitness specialist or women’s health physio for personalised guidance.

By nourishing your body with the right balance of nutrients, you can support your recovery, energy levels, and overall well-being while caring for your little one. Remember to be kind to yourself—every meal doesn’t have to be perfect, but small, positive changes add up over time!