My passion for nutrition was a major factor in the health of my pregnancy, and I’ve shared several posts about how I cared for myself and my growing baby. If you’d like more pregnancy details, you can find those posts in my pregnancy category.
Now that I’m just over two weeks postpartum, I’m back to sharing what I’m doing nutritionally to support both myself and my baby. There’s one superfood I want to highlight that’s excellent during the postpartum period and was crucial throughout pregnancy: eggs.
Maybe you’ve seen my Instagram stories, or you’ve been around long enough to know I’m a big fan of eggs. As a registered dietitian, I encourage whole foods that provide high-quality protein, healthy fats, and a range of vitamins and minerals—and eggs deliver on all those fronts. Below are the main reasons I eat two to three eggs daily postpartum.
Protein and healthy fat
Each egg provides about six grams of protein and contains healthy fats, including omega-3s. The days after birth involve a lot of healing and physical recovery, and a body in recovery needs high-quality fuel. Protein promotes satiety and is essential for repairing tissues and rebuilding muscle. The omega-3s found in eggs have anti-inflammatory effects that support postpartum recovery.
Nutrition density
Postpartum hunger is real, and the need for convenient, nutrient-dense food is constant. Eggs are quick to prepare and easy to store—hard-boiled eggs are especially convenient—and they make an ideal one-handed snack for busy parents. Prioritizing nutrition can be tough after a major life change, but simple choices like eggs have helped me feel my best.
Choline
Choline is vital during pregnancy for supporting the baby’s brain development and continues to be important during breastfeeding. It also supports general brain health and cognitive function, which can help reduce postpartum brain fog. Eggs are one of the best dietary sources of choline.
Nature’s multivitamin
Eggs—especially the yolks—contain a wide range of nutrients, so don’t skip the yolk. They deliver vitamin D, various B vitamins, selenium, iron, and antioxidants that contribute to overall health.
- Vitamin D: supports bone health, immune function, and calcium absorption.
- B vitamins (including B12, riboflavin, folate): support energy metabolism, red blood cell production, and help combat fatigue.
- Antioxidants: help manage oxidative stress and support the immune system.
If you want to add more eggs to your meals, here are a few recipes I love:
High-Protein Meal Prep Egg Bites
Egg, Sausage & Crispy Cheese Breakfast Tacos
High-Protein Prep Ahead Breakfast Sammies
Eggs are a simple, versatile, and nutrient-dense option that supported me through pregnancy and continue to be a reliable, nourishing choice postpartum.