Why Every Mom Needs More Healthy Fats
Stop Cutting Fat - Why You Need It
Healthy fats are your nutritional allies, providing the energy and nutrients to help you heal, feel balanced, and thrive. Here’s why they’re so important and simple ways to weave them into your busy days.
The Power of Healthy Fats
- Sustained Energy: Childbirth, whether vaginal or C-section, demands a lot from your body. Healthy fats offer long-lasting fuel to keep you energized for round-the-clock baby care.
- Hormonal Harmony: Fats are key for producing hormones, helping to stabilize mood and stress levels, which can fluctuate after delivery, supporting your emotional well-being.
- Brain and Mood Boost: Omega-3-rich fats nourish your brain, potentially easing postpartum mood challenges, so you can feel more like yourself.
- Breastfeeding Support: For nursing moms, healthy fats enrich breast milk with nutrients vital for your baby’s brain and eye development.
- Heart Health: Fats from sources like nuts or fish promote cardiovascular health, aiding your body’s postpartum adjustments.
- Nutrient Power-Up: Fats help your body absorb essential vitamins (A, D, E, K), boosting recovery and overall vitality.
How Much and What Kind?
No need to overthink portions—just include a small serving of healthy fats in each meal. Prioritize unsaturated fats (think avocados, nuts, seeds, olive oil) and omega-3s, while keeping saturated fats minimal and avoiding trans fats. Aim for fats to make up about 20–35% of your daily calories from wholesome sources. A sprinkle of seeds or half an avocado does the trick!
Tips for Moms
- Keep it simple: Add a touch of healthy fats to meals—like a drizzle of olive oil on veggies or a handful of walnuts for a snack.
- Nursing moms: Mix in a variety of fats to boost the nutrient quality of your breast milk for your baby’s growth.
- Consult your doctor: If you have dietary needs or health concerns, ask your healthcare provider for personalized fat-source recommendations.
- Hydrate well: Pair fats with plenty of water to aid digestion and support overall wellness.
Easy Fat Picks: Avocado, nuts (almonds, walnuts), olive oil, salmon, chia seeds, or peanut butter. Drizzle oil on veggies, add avocado to toast, or snack on nuts.
References
Centers for Disease Control and Prevention (CDC). (2023). Nutrition During Pregnancy and Postpartum. Retrieved from https://www.cdc.gov.
HSE.ie. (2020). Healthy Eating for Pregnancy and Breastfeeding. Retrieved from https://www.hse.ie.
Pregnancy Birth and Baby. (2023). Nutrition for Breastfeeding. Retrieved from https://www.pregnancybirthbaby.org.au.
World Health Organization (WHO). (2020). Nutrition for Breastfeeding Mothers. Retrieved from https://www.who.int.
Savannah Miller RD / RN
Registered Dietitian / Nutritionist ; Registered Nurse
Coach Sav combines her athletic and coaching background with her expertise in nutrition and nursing to promote a holistic, energizing approach to health, guided by her belief that "it's not a diet, it's a lifestyle, and your body is your greatest ass
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