Power Up: How Nutrients Affect Your Mood, and Well-Being During Pregnancy and the Postnatal Period

Pregnancy and the postnatal period bring immense changes to your body and mind. During this time, good nutrition isn’t just about supporting a growing baby; it’s also essential for your own energy, mood, and well-being. The right nutrients can help you feel more energised, support mental clarity, and even help with emotional balance. Let’s dive into how certain key nutrients can make a big difference and how you can easily incorporate them into your daily life!

1. Iron: The Energy Booster

Iron is your best friend during pregnancy and after delivery because it plays a major role in carrying oxygen throughout your body. Low iron levels are common in pregnancy and can lead to anemia, which brings fatigue and low energy. Postnatally, it’s also essential to rebuild iron levels, especially if you experienced blood loss during delivery.

Iron-Rich Foods: Include leafy greens, lentils, lean meats, and fortified cereals in your meals. For a quick snack, try a handful of dried apricots or some tasty nuts!

Lemonade Top Tip: Pair these iron-rich foods with vitamin C sources like bell peppers or oranges to enhance absorption.

2. Omega-3s: Mood & Brain Fuel

Omega-3 fatty acids are vital for both mental well-being and brain health. Studies have shown that omega-3s can reduce the risk of mood swings and even help prevent postnatal depression. These fatty acids are also great for supporting your baby’s developing brain during pregnancy.

Omega-3 Sources: Salmon, chia seeds, flaxseeds, and walnuts are delicious sources of omega-3s. Add a sprinkle of chia seeds to your morning smoothie or porridge or top a salad with walnuts.

Lemonade’s Top Tip: If you don’t eat fish regularly, consider a quality omega-3 supplement approved by your midwife or doctor.

3. Calcium and Vitamin D: Bones & Emotional Balance

Calcium and vitamin D are a dynamic duo that help keep bones strong—a big plus since pregnancy can pull on your calcium stores. Vitamin D also plays a role in mood regulation, and studies suggest that it can support emotional well-being, especially in the postnatal period.

Calcium-Rich Foods: Dairy products, fortified plant-based milks, tofu, and leafy greens like kale.

Lemonade's Top Tip: Get Some Sunshine! The best source of vitamin D is sunlight, but you can also find it in fatty fish, fortified milks, and cereals. A few minutes in the sun each day can do wonders(including winter sun!)

4. Protein: The Builder for Energy and Healing

Protein isn’t just for muscles—it’s also essential for building and repairing tissues, which is crucial both during pregnancy and while you’re healing after birth. Protein also helps stabilise blood sugar, giving you steady energy and keeping you full longer.

Protein Power Foods: Eggs, lean meats, Greek yogurt, nuts, and beans are all great options. Try a protein-packed snack like Greek yogurt with berries for a quick pick-me-up.

Lemonade’s Top Tip: Add a handful of nuts to your morning oats, or blend pregnancy and postnatally safe protein powder into your smoothie for an extra boost.

5. Fiber: The Digestive Hero

Fiber is incredibly helpful during pregnancy to keep digestion running smoothly and prevent constipation, which is common as pregnancy hormones slow down the digestive system. Fiber-rich foods also help stabilise blood sugar, which keeps energy levels steady, vital when looking after a newborn.

Fiber-Rich Foods: Fruits like apples and pears, veggies, whole grains, and legumes are all fiber powerhouses.

Lemonade’s Top Tip: Make a fiber-friendly snack with apple slices and almond butter or veggie sticks with hummus.

Tips for Keeping Up with Nutrition During Busy Days

Keep Healthy Snacks on Hand: Life as a new mum can get busy fast! Stock up on easy-to-grab snacks like trail mix, hard-boiled eggs, or pre-cut veggies to avoid skipping meals.

Stay Hydrated: Staying hydrated can help with energy and mood. Keep a water bottle close and try adding a splash of lemon or cucumber for a little flavor.

Meal Prep in Small Batches: Simple meal prep, like chopping veggies or pre-cooking grains, can make healthy meals easier to throw together.

The Sum Up...

During pregnancy and the postnatal period, each meal and snack you enjoy is a chance to nourish yourself and feel your best. When you prioritise these nutrients, you’re not only giving your body the tools it needs for energy and mood balance—you’re also setting yourself up for a smooth recovery after birth. Focus on small, nutritious choices each day, and remember that it’s all about progress, not perfection - enjoying a slice of cake here and there is also very important!

Here’s to feeling strong, energised, and ready to take on motherhood with a well-fueled body and mind!

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