Recovering after childbirth requires proper nutrition to heal, regain energy, and support breastfeeding. Postpartum nutrition focuses on protein, healthy fats, fiber, and hydration to meet these needs, especially during the demanding early months of motherhood.
Key Takeaways:
- Protein: Supports tissue repair. Sources include lean meats, eggs, lentils, and Greek yogurt.
- Healthy Fats: Help hormone production and energy. Found in salmon, avocados, and nuts.
- Fiber: Aids digestion. Get it from whole grains, fruits, and vegetables.
- Hydration: Important for recovery and breastfeeding. Aim for about 16 cups of fluids daily.
Quick Tips:
- Batch cook freezer meals like soups or casseroles for busy days.
- Keep quick options like yogurt, pre-cooked grains, and rotisserie chicken on hand.
- Snack smart with energy balls, hummus, or trail mix.
Eating well isn't about perfection. It's about simple, nutrient-rich meals that fit into your routine, helping you recover and care for your baby.
Key Nutrients for Postpartum Recovery
Focusing on the right nutrients after childbirth can make a big difference in your recovery. Your body needs specific nutrients to heal, regain energy, and, if you're breastfeeding, support milk production. Prioritizing proteins, healthy fats, fibers, and essential vitamins and minerals can help you recover more effectively.
A March 2025 guide from Season Health, authored by Amy Brownstein, MS, RDN, and Elizabeth Adrian, RDN, CDN, emphasizes how these nutrients play a crucial role in tissue repair, energy restoration, and overall maternal health.
"Proper nutrition is essential in helping you recover after childbirth. Whether you've had a vaginal delivery or cesarean, your body needs extra nutrients to heal tissues, rebuild your blood supply, and regain strength." – Amy Brownstein, MS, RDN, Season Health [1]
Protein for Healing and Strength
Protein is a cornerstone of postpartum recovery. It's essential for repairing tissues and forming scars, particularly after a cesarean delivery. To support healing, aim to include a source of protein with every meal and snack.
Lean meats like chicken, turkey, and beef provide complete proteins with all the essential amino acids you need. Fatty fish such as salmon, sardines, and cod not only supply high-quality protein but also deliver omega-3 fatty acids, which are beneficial during breastfeeding. Plant-based options like lentils, beans, tofu, and tempeh are also excellent choices, while dairy products such as Greek yogurt, cottage cheese, and milk offer both protein and calcium.
A good daily target is 20–25 grams of protein per meal. For reference, a 3-ounce serving of chicken breast provides about 26 grams of protein, a cup of Greek yogurt has roughly 20 grams, and a small handful of almonds (1 ounce) adds about 6 grams.
Healthy Fats, Fiber, and Whole Grains
Healthy fats are another essential part of postpartum nutrition. They provide energy, keep you feeling full, and help regulate hormone production. Omega-3 fatty acids, found in fatty fish like salmon and plant sources like chia seeds and flaxseeds, are particularly beneficial. Research suggests that omega-3s may help reduce the risk of postpartum depression and aid in your baby's brain and vision development during breastfeeding.
Fiber is equally important for digestion and maintaining regular bowel movements. Gradually increasing your fiber intake - while staying hydrated - can help. Whole grains such as quinoa, oats, brown rice, and whole wheat products are excellent sources of fiber and provide steady energy. Fruits and vegetables like berries, apples (with the skin), leafy greens, and broccoli also pack in fiber along with essential vitamins and antioxidants.
Vitamins, Minerals, and Staying Hydrated
Iron and calcium are two of the most important minerals for postpartum recovery. Iron helps replenish the blood lost during childbirth and prevents anemia, while calcium supports bone health, which can be affected by hormonal changes after delivery. If you're already taking a prenatal vitamin, continue it postpartum to help fill any nutritional gaps.
To boost iron absorption, pair iron-rich foods like spinach, lentils, or lean red meat with vitamin C–rich options such as citrus fruits, strawberries, or bell peppers. Zinc is another key nutrient for wound healing and immune support, especially if you've had a cesarean section. Additionally, iodine is critical during breastfeeding, and using iodized sea salt in your cooking can help meet your increased needs.
Staying hydrated is just as important as eating well. If you're breastfeeding, aim for about 16 cups of fluids daily. Keep a water bottle handy during feedings, and remember that fluids can come from sources like milk, herbal teas, soups, or water-rich foods such as watermelon and cucumbers.
| Nutrient | Role in Recovery | Top Food Sources |
|---|---|---|
| Protein | Tissue repair and muscle recovery | Lean meats, fish, lentils, Greek yogurt, eggs |
| Healthy Fats | Energy, satiety, hormone production | Avocados, nuts, olive oil, fatty fish, seeds |
| Fiber | Digestive health and sustained energy | Whole grains, berries, leafy greens, beans |
| Iron | Blood replenishment and energy | Lean red meat, spinach, lentils, fortified cereals |
| Calcium | Bone health during hormonal changes | Dairy products, leafy greens, fortified plant milks |
A nutrient-rich postpartum diet packed with protein, healthy fats, fiber, and key vitamins and minerals can help you feel stronger and more energized as you navigate this new chapter.
Meal Planning Strategies for New Mothers
Planning meals while juggling the demands of a newborn can feel daunting, but having a solid strategy can make life so much easier. The goal is to simplify the process while ensuring your body gets the nutrients it needs to recover. Smart planning doesn’t mean elaborate meals - it’s about finding practical ways to fit healthy eating into your new routine. Here are some effective strategies to help you stay nourished and save time.
Batch Cooking and Freezer Meals
Batch cooking can be a game-changer during postpartum recovery. When you have a moment of energy - or some helping hands - prepare large portions of meals that can be frozen for later. This way, you’ll always have something ready to eat without the daily effort of cooking.
For instance, cook freezer-friendly proteins like shredded chicken, ground turkey, or beef. You can roast a whole chicken, shred the meat, and portion it into single servings for easy use in salads, soups, or grain bowls throughout the week.
One-pot meals are another excellent option. Think hearty dishes like chili with beans and lean ground beef, vegetable soups with lentils, or casseroles made with whole grains. These meals reheat beautifully and freeze well, making them perfect for batch cooking.
Freezer smoothie packs are another lifesaver. Combine frozen berries, spinach, and a scoop of protein powder in freezer bags. When you’re ready, just add your preferred liquid and blend for a nutrient-dense drink packed with protein, fiber, and antioxidants.
To keep things organized, label your freezer bags or containers with the contents and date. This simple step saves time and prevents guesswork. Use high-quality freezer bags or stackable containers to maximize freezer space.
Quick and Easy Meal Assembly
Some days, even reheating a meal can feel like too much. That’s where quick meal assembly comes in. These meals require minimal effort and rely on combining ingredients you already have on hand.
Grain bowls are a versatile go-to. Start with a base like pre-cooked quinoa, brown rice, or farro. Add a protein such as leftover chicken, hard-boiled eggs, or canned salmon, and top with vegetables like roasted sweet potatoes, fresh cucumber, or steamed broccoli. A drizzle of olive oil and lemon juice or your favorite dressing ties it all together.
Wraps and sandwiches are equally convenient. Use whole grain tortillas or bread, spread avocado or hummus for healthy fats, and add proteins like sliced turkey or cheese along with crisp veggies like bell peppers or carrots.
For a quick breakfast or snack, yogurt parfaits are a great option. Layer Greek yogurt with berries, nuts, and a drizzle of honey. The yogurt provides protein and calcium, while the berries add fiber and antioxidants. Preparing parfaits in mason jars ahead of time gives you grab-and-go options when time is tight.
To make meal assembly even faster, keep your fridge stocked with pre-cooked ingredients like hard-boiled eggs, cooked grains, and chopped vegetables. These staples make it easy to throw together a balanced meal in minutes.
Shopping for Nutrient-Dense Foods
The foundation of efficient meal prep is smart shopping. Focus on nutrient-rich staples that are versatile, easy to prepare, and packed with the nutrients your body needs for recovery.
Protein should be a top priority. Stock up on items like canned salmon or sardines, which are rich in omega-3s and require no cooking. Rotisserie chicken is another convenient option that can be used in multiple meals. Eggs - whether scrambled or hard-boiled - are versatile and easy to prepare. Don’t forget Greek yogurt, which offers both protein and calcium.
Frozen fruits and vegetables are lifesavers for busy days. They retain most of their nutrients and last much longer than fresh produce. Frozen spinach can be added to smoothies, soups, or scrambled eggs, while frozen berries are perfect for smoothies or yogurt parfaits. Vegetables like broccoli and cauliflower can be steamed or roasted quickly for a healthy side dish.
Whole grains and legumes provide lasting energy and dietary fiber. Instant oats, quinoa, and microwaveable brown rice are quick to prepare, while canned beans and lentils can easily be added to salads, soups, or grain bowls.
Don’t overlook healthy fats and flavor boosters. Keep items like olive oil, avocados, nuts, and seeds on hand for essential fatty acids. Pantry staples like canned diced tomatoes, low-sodium broth, herbs, and spices can elevate simple meals. Nut butters, tahini, and hummus are also great for adding flavor and nutrients.
When grocery shopping, stick to the store’s perimeter where fresh, minimally processed foods are usually located. Look for products with simple ingredient lists, avoiding added sugars and excess sodium. On particularly hectic days, pre-washed salad greens, pre-cut vegetables, and healthy frozen meals can be lifesavers.
| Food Category | Quick Options | Prep-Ahead Options | Nutritional Benefits |
|---|---|---|---|
| Proteins | Rotisserie chicken, canned fish, Greek yogurt | Batch-cooked meat, hard-boiled eggs | High-quality protein to support healing |
| Grains | Instant oats, microwaveable brown rice | Pre-cooked quinoa, farro | Sustained energy with B vitamins and fiber |
| Vegetables | Pre-washed greens, frozen vegetables | Roasted medleys, chopped raw veggies | Packed with vitamins A & C, fiber, and antioxidants |
| Healthy Fats | Avocados, nut butters, olive oil | Homemade trail mix, portioned nuts | Essential fatty acids and vitamin E |
The goal isn’t perfection - it’s progress. With these strategies in place, you’ll have nourishing meals ready to go, even on the busiest days. By staying prepared, you can meet your nutritional needs while focusing on recovery.
Practical Meal and Snack Ideas
Building on your meal planning strategies, these ideas make it easier to prepare meals while ensuring they’re packed with essential nutrients. Here’s a lineup of simple, wholesome recipes and snacks to support postpartum recovery.
Breakfast Options
Starting your day with a nourishing breakfast can set you up with steady energy. These ideas are easy to prepare ahead or whip up quickly.
Overnight oats are a no-fuss, make-ahead breakfast. Combine ½ cup rolled oats, ½ cup milk of your choice, 1 tablespoon chia seeds, and a handful of berries in a mason jar. Add a spoonful of Greek yogurt for extra protein and a drizzle of honey for sweetness. The oats provide long-lasting energy, while chia seeds are a great source of fiber and omega-3s. You can prep several jars at once for grab-and-go mornings.
Protein-packed smoothies are another quick and nutritious choice. Blend 1 cup spinach, 1 frozen banana, ½ cup Greek yogurt, 1 tablespoon almond butter, and 1 cup unsweetened almond milk. Spinach brings iron and folate, while the banana adds natural sweetness and potassium. Together, these ingredients deliver protein and nutrients to support recovery.
Egg muffin cups are perfect for batch cooking. Whisk 8 eggs with ¼ cup milk, pour into a greased muffin tin, and add chopped vegetables like bell peppers, spinach, and tomatoes. Sprinkle a bit of cheese on top and bake at 350°F for 18–20 minutes. These can be stored in the fridge for up to five days and enjoyed warm or cold for a protein-rich start to your day.
For a quick option, avocado toast with a twist is a great choice. Mash half an avocado with a squeeze of lemon juice and spread it on whole grain bread. Add a sliced hard-boiled egg and sprinkle with everything bagel seasoning for flavor. This combo offers healthy fats, protein, and fiber to keep you full.
When you’re ready to move on, hearty lunch and dinner ideas can continue to fuel your recovery.
Lunch and Dinner Ideas
Postpartum meals should focus on easy-to-make, nutrient-dense options that support healing and energy.
Mason jar salads are ideal for meal prep. Start with dressing at the bottom, then layer sturdy veggies like carrots and bell peppers, followed by protein such as chickpeas or grilled chicken, and finish with leafy greens. This layering keeps ingredients fresh for up to five days. A Mediterranean-style salad with olive oil vinaigrette, cucumber, cherry tomatoes, feta, and mixed greens is a great example.
Sheet pan meals keep cooking simple and cleanup minimal. Toss cubed sweet potatoes, broccoli, and bell peppers with olive oil, salt, and herbs. Add seasoned salmon fillets or chicken thighs, and roast at 425°F for 20–25 minutes. Sweet potatoes provide fiber and beta-carotene, while salmon delivers omega-3s that support brain health.
One-pot soups are perfect for batch cooking and freezing. A hearty lentil and vegetable soup can be made with 1 cup red lentils, diced carrots, celery, onions, and canned diced tomatoes in a low-sodium vegetable broth. Add spices like cumin, turmeric, and bay leaves, and simmer for 25 minutes. This dish is rich in plant-based protein, fiber, and anti-inflammatory ingredients.
Grain bowls are endlessly customizable. Start with a base like quinoa or brown rice, add roasted vegetables and a protein like grilled chicken or black beans, and top with a simple dressing made from tahini or olive oil. Sprinkle with pumpkin seeds or nuts for added crunch and healthy fats.
Slow cooker meals make life easier when you’re short on time. A chicken and sweet potato stew made with coconut milk, ginger, and spinach is one option. The coconut milk adds beneficial fats, while sweet potatoes provide vitamin A and complex carbs.
To keep your energy steady between meals, try these snack ideas.
Snacks for Energy and Lactation Support
Snacks can help maintain energy levels and provide nutrients for milk production. These options combine protein, healthy fats, and complex carbs.
Energy balls are a portable snack you can make in batches. Blend 1 cup pitted dates, ½ cup almonds, 2 tablespoons ground flaxseed, and 1 tablespoon coconut oil in a food processor. Roll the mixture into bite-sized balls and refrigerate. Dates provide natural sweetness and potassium, while flaxseed adds omega-3s.
Greek yogurt parfaits are both satisfying and gut-friendly. Layer Greek yogurt with berries, a drizzle of honey, and chopped walnuts. The yogurt offers protein and probiotics, while walnuts contribute healthy fats.
Hummus with veggie sticks is a fiber-rich, filling option. Pair hummus with sliced bell peppers, cucumber rounds, or baby carrots. The chickpeas in hummus supply iron and folate, both important for recovery.
Trail mix is easy to customize. Combine almonds, pumpkin seeds, dried cranberries, and dark chocolate chips for a mix of protein, healthy fats, and antioxidants. It’s a great snack for a quick energy boost.
Apple slices with almond butter strike a balance between natural sugars, fiber, and healthy fats. The apples provide vitamin C, while almond butter adds vitamin E and protein.
For breastfeeding mothers, lactation smoothies can be a nourishing option. Blend oats, ground flaxseed, brewer’s yeast, banana, and your choice of milk. While the effectiveness of galactagogues varies, many mothers find these ingredients helpful as part of a balanced diet.
Cheese and whole grain crackers make a quick, satisfying snack. Look for crackers made with seeds or whole grains for added fiber and nutrients. The cheese provides calcium and protein to support bone health during breastfeeding.
These meal and snack ideas are designed to fit seamlessly into your busy life as a new mom. They’re packed with nutrients to aid recovery and keep your energy up, all while being easy to prepare.
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Complete Approaches to Postpartum Recovery
Recovering after childbirth involves more than just eating well. While meal planning is a great start, there are other factors that play a vital role in helping you regain strength and energy. Combining a balanced diet with mindful eating and self-care can make a big difference in how you feel during this period.
Let’s take a closer look at foods that can help balance hormones and support your overall recovery.
Balancing Hormones Through Food
Postpartum comes with a whirlwind of hormonal changes. The good news? Certain foods can help your body rebalance naturally. Think nutrient-packed greens, seeds, fatty fish, and whole grains.
For instance, leafy greens like spinach, kale, and Swiss chard are loaded with folate, magnesium, and iron - nutrients that are essential for recovery. Toss a handful of spinach into your smoothie or sauté kale with garlic for a quick, healthy side.
Seeds are another powerhouse. Pumpkin and sunflower seeds provide zinc and vitamin E, which support your immune system and help reduce inflammation. Ground flaxseeds are rich in omega-3s and lignans, making them a versatile addition to yogurt, oatmeal, or salads.
Fatty fish such as salmon, sardines, and mackerel are excellent sources of omega-3 fatty acids. These fats are especially beneficial for breastfeeding moms, as they contribute to your baby’s brain development. Not a fan of fish? Walnuts and chia seeds are great plant-based alternatives.
Don’t forget complex carbohydrates like sweet potatoes, quinoa, and oats. They provide steady energy and are packed with B vitamins, which support mood and energy levels. Protein-rich foods like eggs, lean meats, legumes, and Greek yogurt are also key for maintaining energy and overall health.
The takeaway? A variety of nutrient-dense foods can go a long way in supporting hormonal recovery.
Supporting Digestive Health During Recovery
Your gut health often takes a hit during pregnancy and childbirth, thanks to things like stress, medications, and physical changes. A healthy digestive system is crucial for absorbing nutrients and feeling your best.
Constipation, for example, is a common issue affecting about 52% of postpartum moms [2]. To help with this, aim for 28 grams of fiber daily from sources like fruits, vegetables, whole grains, and legumes [4][5]. Fiber-rich foods can ease digestion and keep things moving smoothly.
Fermented foods are your gut’s best friend. Foods like sauerkraut, kimchi, yogurt, and kefir are loaded with beneficial bacteria that enhance gut health and boost your immune system. Research even suggests that eating at least three servings of fermented foods a week can improve your microbiome and reduce inflammation [3].
Prebiotic-rich foods, which feed the good bacteria in your gut, are another important piece of the puzzle. Garlic, onions, asparagus, and green bananas are great options. For a bigger boost, try harder-to-find sources like Jerusalem artichokes or dandelion greens.
Staying hydrated is just as important - especially if you’re breastfeeding. Aim for about 100 ounces of water daily [2][3][4][5]. To make hydration more enjoyable, add fresh herbs or citrus slices to your water, or sip on soothing herbal teas.
If you’re struggling with digestive issues, keep in mind that dairy can sometimes make constipation worse for some people - up to 30% of cases [4][5]. If this applies to you, consider cutting back on dairy temporarily and replacing it with calcium-rich options like leafy greens, almonds, or fortified plant-based milks.
Remember, how you eat matters too.
Mindful Eating and Self-Care
Eating isn’t just about fueling your body; it’s also about creating moments of care and connection. Mindful eating can help you tune into your body’s needs and manage the stress of new motherhood.
"The practice of mindful eating, enjoying each bite and listening to your body's hunger and fullness cues, can be helpful in maintaining a healthful diet during postpartum. It is especially useful to avoid mindless snacking often triggered by heightened stress or fatigue."
– Women's Health Group Chicago [6]
Pay attention to your hunger and fullness cues, even when sleep deprivation and stress make it challenging. Many new moms eat quickly or while distracted, which can lead to overeating or missing meals. Try to carve out even a few minutes to sit down and truly enjoy your food - notice the flavors, textures, and how it makes you feel.
When you feel the urge to snack, pause for a moment to check in with yourself. Are you actually hungry, or are you looking for comfort? Sometimes a glass of water, a deep breath, or a short walk can satisfy your needs better than food.
Listening to your cravings can also provide clues about what your body needs. Birth and postpartum doula Kathryn Stoneman, who also teaches mindfulness, explains:
"It's really important to listen to our bodies. So if you're craving a milkshake, go and grab yourself a milkshake. Our bodies tell us what we need. They do that during pregnancy and they do that in postpartum if you listen very carefully."
[7]
This doesn’t mean giving in to every craving without thought - it’s about approaching them with curiosity. For instance, craving ice cream might mean your body needs calcium or comfort, while salty cravings could signal a need for electrolytes, especially if you’re breastfeeding.
Focus on intention, not perfection. Some days you’ll have the time and energy to prepare a full, nourishing meal. Other days, you might rely on something quick and simple. Both are perfectly fine and part of the recovery process.
Self-care goes beyond eating. Gentle movement, proper rest, and staying hydrated are all key to both physical and emotional recovery. Even a short walk or a few minutes of deep breathing can help you feel more centered and in tune with your body.
Creating a supportive eating environment - whether through meal prep help or keeping healthy snacks within reach - can make a big difference in your recovery journey.
Key Takeaways for Postpartum Nutrition
Navigating postpartum nutrition doesn’t have to feel overwhelming. By focusing on a few straightforward principles and practical strategies, you can fuel your body for recovery while managing the demands of new motherhood.
Nutritional Priorities to Focus On
Protein is your foundation for recovery and energy. Include foods like eggs, lean meats, legumes, and Greek yogurt in your meals. Protein helps repair tissues and keeps you going when your body is working hard to heal.
Healthy fats are a must, especially if you’re breastfeeding. Foods rich in omega-3s, such as salmon, walnuts, and chia seeds, support your recovery and your baby’s growth. Other options like avocados, olive oil, and nuts also help your body absorb crucial vitamins.
Fiber and hydration are key for keeping digestion on track. Incorporate fruits, vegetables, and whole grains to support your digestive health, and make sure you’re drinking enough water throughout the day to stay well-hydrated.
Don’t overlook key vitamins and minerals like iron, folate, calcium, and vitamin D. These nutrients are essential for energy, immune health, and bone strength. Add leafy greens, fortified foods, and a variety of colorful fruits and vegetables to your diet to help meet these needs.
Simple Tips for Busy Moms
Prep meals ahead of time. Batch-cook freezer-friendly options like soups, casseroles, or pre-portioned proteins. Having ready-to-go meals can save you time and stress on busy days.
Keep things simple. Quick options like yogurt parfaits, grain bowls, or smoothie packs require minimal effort while still offering balanced nutrition.
Stock up on pantry staples. Items like canned beans, frozen veggies, whole grain pasta, and nut butters can help you whip up fast, nourishing meals when you’re short on time.
Take advantage of convenience. Pre-cut vegetables, rotisserie chicken, and frozen fruits are excellent time-savers that still support healthy eating.
Supporting Your Recovery Journey
Postpartum recovery takes time, and your approach to food may change from day to day. Some days, you might feel up to preparing a full meal; other days, quick and simple options will be all you need - and that’s perfectly okay.
Listen to your body. Cravings can sometimes hint at what your body needs - whether it’s calcium from dairy, the warmth of a hearty meal, or the refreshment of a fruit smoothie. Approach these cues with curiosity, not judgment.
Don’t underestimate simple meals. A peanut butter sandwich with a glass of milk or a smoothie made with fruit and yogurt can provide a good balance of protein, healthy fats, and essential nutrients.
Lean on your support system. Accept help when it’s offered, whether it’s a friend bringing over a meal, a partner sharing grocery duties, or simply having healthy snacks within reach. Small systems of support can make a big difference.
Postpartum nutrition isn’t just about the food you eat - it’s about creating habits that sustain you during this transformative phase of life. Be kind to yourself as you figure out what works best for your needs. Taking care of your health benefits not only you but also your family.
FAQs
What are the best ways to get enough protein in a vegetarian or vegan postpartum diet?
Getting enough protein on a vegetarian or vegan postpartum diet can be simpler than it seems. Incorporate plant-based protein sources like beans, lentils, tofu, tempeh, seitan, nuts, seeds, and plant-based protein powders into your meals. These foods play a key role in tissue repair, replenishing energy, and supporting lactation as your body recovers.
To keep things interesting, try blending nut butters into smoothies, sprinkling chia or hemp seeds over oatmeal, or adding lentils and beans to soups and stews. A well-rounded combination of these ingredients can help you meet your nutritional needs while keeping meals both delicious and nourishing.
What are some simple meal prep tips for new moms with little time to cook?
For new moms juggling a busy schedule, meal prep can feel like a game-changer. Start with freezer-friendly options like breakfast burritos, oatmeal muffins, or slow cooker meals such as chicken stir-fry and hearty soups. These can be prepared in advance and stored for quick, hassle-free reheating when time is tight.
Another smart tip is batch cooking. Whip up staples like rice, quinoa, or casseroles in larger quantities, then pair them with pre-portioned frozen veggies or fruits for balanced, easy-to-assemble meals. To make daily cooking even smoother, prep ingredients ahead of time - think chopped veggies or cooked proteins - so you can throw meals together in no time.
What do postpartum cravings mean, and could they indicate a nutritional deficiency?
Postpartum cravings are a common experience and are often tied to hormonal shifts, lack of sleep, or the extra energy your body needs to recover - especially if you’re breastfeeding. Sometimes, these cravings might hint at a nutritional gap, like a need for more iron, magnesium, or B vitamins, which play a key role in healing and maintaining energy levels.
If you find yourself frequently craving sweets or carbs, it might be your body signaling the need for better nourishment to regain balance. Adding a mix of whole foods to your meals - like leafy greens, lean proteins, nuts, and seeds - can naturally support your recovery and help meet these nutritional demands.
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