Nourishment in Pregnancy and Postpartum with Michelle LeBlanc

Pregnancy and postpartum are seasons of immense change—physically, emotionally, and mentally. Between growing a baby, adjusting to new routines, and recovering from birth, it's easy to put your own well-being on the back burner. But here’s the thing: taking care of yourself isn’t just a luxury; it’s essential. Your nourishment—what you eat, how you hydrate, and even how you rest—directly impacts your recovery, energy levels, and overall well-being.

I recently had the pleasure of sitting down with Michelle LeBlanc, chef, mom of two, and doula, to talk all about nourishing your body during pregnancy and postpartum. If you’ve ever wondered how to fuel yourself in a way that supports your healing, your energy, and your mental health—without getting overwhelmed—this one’s for you.

Let’s break down what Michelle had to share so you can walk away with practical, manageable ways to nourish yourself during this transformative season.

Why Nutrition Matters More Than Ever in Pregnancy & Postpartum

We all know nutrition is important, but when you’re growing and feeding a baby, your body’s needs shift in ways you might not expect.

• Pregnancy: Your body is literally building another human, which means it requires extra nutrients, hydration, and energy to support both you and your baby. Proper nutrition can also help manage common pregnancy discomforts like nausea, fatigue, and swelling.

• Postpartum: Whether you had a vaginal birth or a C-section, your body is in healing mode. Eating nutrient-dense foods can support recovery, replenish lost nutrients, and stabilize your energy levels. If you’re breastfeeding, your body has an increased demand for calories and hydration, too.

And let’s not forget about the mental health aspect. Blood sugar dips, nutrient deficiencies, and dehydration can all contribute to mood swings, brain fog, and increased feelings of stress or anxiety. So, what you eat isn’t just about physical health—it’s about feeling like yourself again.

Simple, Nourishing Tips for Pregnancy & Postpartum

Michelle shared some simple, realistic ways to make nourishment a priority without feeling overwhelmed. Because let’s be real—no new mom has time for elaborate meal prep or counting macros.

1. Prioritize Protein & Healthy Fats

Protein helps with tissue repair and energy, while healthy fats support hormone balance and brain function (yours and your baby’s!).

• Easy protein sources: eggs, Greek yogurt, cottage cheese, beans, chicken, fish, tofu

• Healthy fats to add: avocado, nuts, seeds, olive oil, full-fat dairy

Quick tip: Keep easy-to-grab protein options on hand, like hard-boiled eggs or protein-packed smoothies.

2. Stay Hydrated (More Than You Think!)

Dehydration is a sneaky culprit behind fatigue, headaches, and low milk supply.

• Aim for at least 8-10 glasses of water a day (more if you’re nursing)

• Add electrolytes (like coconut water or electrolyte packets) to help with hydration

• Keep a water bottle within arm’s reach at all times

Pro tip: Tie drinking water to something you already do—like every time you feed your baby, take a sip!

3. Batch-Prep Easy, Nutrient-Dense Snacks

Having ready-to-go snacks can be a lifesaver, especially in those newborn days when making a full meal feels impossible.

• Pre-cut fruits & veggies with hummus or nut butter

• Overnight oats with chia seeds

• Energy bites made with oats, nut butter, and flaxseed

• Hard-boiled eggs with a sprinkle of salt

Quick fix: Keep snacks in a basket by your nursing station or bedside for easy access.

4. Focus on Blood Sugar Balance

Keeping your blood sugar stable helps avoid energy crashes, mood swings, and cravings.

• Pair carbs with protein to slow sugar spikes (ex: apple with cheese, toast with peanut butter)

• Avoid skipping meals—even small, frequent snacks help!

• Choose whole foods over processed whenever possible

Think: A balanced plate of protein, healthy fats, fiber, and carbs rather than just grabbing a handful of crackers and calling it lunch.

5. Give Yourself Grace & Keep It Simple

Let’s be honest—some days, a perfectly balanced meal just isn’t happening, and that’s okay. What matters is consistency, not perfection.

• Do your best to nourish yourself, but don’t stress over every bite.

• Lean on quick, healthy meals like rotisserie chicken with frozen veggies or a smoothie with protein powder.

• Ask for help with meals—whether that’s a meal train, a grocery delivery service, or frozen meals you prepped ahead of time.

Bottom line: Your nutrition doesn’t have to be perfect to be beneficial. Small, intentional choices add up.

The Key to Feeling Like Yourself Again

When you’re in the thick of new motherhood, it’s easy to feel depleted—physically and emotionally. Prioritizing nourishment is one of the simplest, most effective ways to support your body, stabilize your energy, and help yourself feel more like you again.

Michelle’s advice? Start small. Pick one thing—maybe adding more protein to your breakfast or keeping a water bottle close by—and build from there. Nourishment isn’t about restriction or dieting; it’s about supporting yourself in a way that feels sustainable and realistic.

You deserve care just as much as your baby does.

Let’s Chat! What’s one small change you can make to nourish yourself better today? Drop your thoughts in the comments—I’d love to hear from you! 💛

Not sure where to start?

Want more support in navigating postpartum with confidence and peace? Download The New Mom Reset: Simple Steps to Feel Like Yourself Again —your go-to resource for setting up a strong foundation in early motherhood.

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