I’ll say it right away: I don’t regret stuffing myself with chocolate during the first two months—not one bit. It gave me just enough endorphins to survive. But if it were up to me, I’d have stayed in that sweet, brand-new maternity ward with its balanced five-meal-a-day routine for a few years. Even now, when I feel lonely or unwell, my mind drifts back there—where people care just enough, and don’t care just enough, to leave you alone when needed. Back then, two beings were born: not only the Little Alien, but his mother too. And not just a mother—an entirely new human being. I don’t recall ever having a better appetite in my life = a greater will to live.
Imagine the birth of a new deity: the childmother. She needs to be wrapped in silence, calm, and care. She needs offerings in the form of balanced five-meal-a-day nutrition and freedom from physical or emotional strain during the first three months—the fourth trimester. She should lie among soft pillows and graciously receive massages and fragrant teas infused with herbs and cinnamon. Picture a world where life begins with love and reverence; after painless, natural birth, the deity is welcomed home with honors and cherished until full recovery. Just imagine that world for a moment. And now come back to reality and try to create a halfway decent lifestyle in your current karmic conditions.
Nothing new here: you need to eat diversely and in a balanced way.
Intuitive eating
There’s this concept called intuitive eating. It’s essentially about meeting your physical hunger in time, avoiding overeating, and ignoring emotional hunger—that sudden, suspiciously specific craving for something like a slice of salami or a piece of chocolate when you’re under stress. Instead of giving in to emotional hunger, it’s better to drink some water or do some yoga. Ultimately, intuitive eating just means listening to yourself and your needs—and trying your best to meet them.
Basic healthy behavior
There are countless diets out there, each with plenty of arguments for and against, and it’s all highly individual. I consulted three different nutritionists in an attempt to sort out a complex food situation in my family—and each time I was stunned by their almost cult-like approach. However, there are a few things no one argues with—and that genuinely work:
- Water: Drink 1–2 glasses of warm water on an empty stomach and stay well-hydrated throughout the day. Your daily water intake should be calculated as 30 ml per kilogram of body weight. Right after giving birth, I came across recommendations to drink plenty—but in small sips rather than large gulps—as a way to gently support the abdominal area.
- Physical activity: Do at least a basic morning stretch and add something more intensive 2–3 times per week to stay in shape. (Start exercising no earlier than 6–8 weeks postpartum—give yourself time. Before doing any abdominal workouts, make sure you don’t have diastasis recti; if you do, you’ll need a gentler approach.)
- Meal planning: Plan your meals in advance, at least one day ahead—ideally a week. This helps you avoid grabbing whatever’s available just because you didn’t have time to think or cook. Take a bit of time in the evening to prep for the next day: boil some eggs, soak grains or nuts, etc.
- Proper sleep: Nearly impossible when you’re a mom—but admit it, some things can be adjusted. Go to bed earlier, and don’t scroll your phone late at night so you can fall asleep faster. Ideally, you should go to bed by 10:30 p.m.—this is when your body’s hormonal recovery process kicks in, and it won’t happen if you’re awake. In the first months, while the baby doesn’t clearly distinguish day from night, it’s best to sleep together whenever you can.
- No sugar: And yes, fruit is sugar too. The best time to eat fruit is at breakfast, ideally low-sugar varieties. My child and I mostly eat green apples, kiwis, avocados, and berries. If you can’t go without sweets, the best thing you can do is allow yourself a little—2–3 squares of dark chocolate, a small jelly, or a marshmallow (the latter two are actually good for ligaments, joints, and skin recovery).
- The 16/8 diet: It’s simple—eat during an 8-hour window, fast for the other 16. One important note: make sure it suits your body. If it feels like outright torture, it’s not for you.
Eight essential food groups for a balanced diet
To provide your body with what it needs, it’s worth including eight food groups in your diet:
Fat burners
(Mainly sources of protein and healthy fats that help reduce fat stores, build muscle tone, and curb hunger):
▪️ Lean meat, poultry, eggs
▪️ Nuts and seeds (especially walnuts, almonds, and pumpkin seeds)
▪️ Natural yogurt and other dairy products
▪️ Legumes
Healers
(Sources of fiber, antioxidants, various vitamins and micronutrients that boost mood, strengthen immunity, and support metabolism):
▪️ Red and blue berries
▪️ Citrus fruits, apples, kiwis, etc.
▪️ Various types of cabbage, spinach, and other leafy greens
▪️ Tomatoes and bell peppers – rich in lycopene and carotenoids
Foods essential for postpartum recovery
What we eat determines how our body heals after childbirth. What is necessary for recovery, especially after a cesarean section or in the presence of stretch marks or diastasis?
Vitamins
- Vitamin C. Number one in improving collagen synthesis, which is responsible for skin elasticity. The skin of the linea alba and the ring around the navel consists mainly of collagen, so to restore the tone of this area, it is necessary to stimulate its synthesis. Moreover, it is found not only in oranges, as we often think, but also, for example, in thyme; it can also be found in ordinary parsley, tomatoes, broccoli, Brussels sprouts, and all fruits — in short, it’s hard to miss.
- Vitamin A. Also involved in collagen production, and many people have a deficiency of this vitamin. Focus on quality butter, cod liver or any kind of liver, and cheese. It’s also good to eat carrots, bell peppers, tomatoes, pumpkin, and citrus fruits.
Microelements
- Zinc. Found in liver, nuts, seeds, and legumes.
- Copper. Cod liver, nuts, spinach.
- Iron. Liver, red meat, buckwheat.
Collagen itself
Gelatin (real bone broth, aspic, jelly, marshmallow). Gelatin is also indispensable for ligaments and bones, which is very important for a woman after childbirth.
Alpha-linolenic acid
It improves the absorption of fat-soluble vitamins by the body, positively affects the immune response, and increases energy. Sources include fatty fish, eggs, nuts, seeds, and avocado.
Water
The holy of holies of regeneration.
