RELATED: 5 Things We Know About Meghan Markle’s Beauty Routine Here, we take a look at how the Duchess of Sussex’s habits may change now that she’s postpartum:
1. Markle May Need to Keep Diversifying Her Diet
The former Suits actress has famously talked about eating a vegan diet — at least during the week, and loosening up on the weekend. But an article published October 15, 2018, in RadarOnline.com reported shortly after Markle’s pregnancy announcement that the royal was spotted eating a burger on “the advice of royal doctors.” Continuing to eat animal products in the postpartum period could be a boon to her health, especially if she’s breastfeeding. “Breastfeeding is an energy- and nutrient-dependent process, so the more variety in your diet, the easier it is to meet nutrient needs for both mama and baby,” says Lily Nichols, RDN, CDE, author of Real Food for Pregnancy, who is based in Clallam County, Washington. For vegetarians, who eat no meat, it can be difficult to get key nutrients in their diet, such as vitamin B12, choline, DHA, iron, and zinc. For vegans, who eschew all animal products — including dairy, seafood, and eggs — some of these nutrients may be impossible to get, she says. If Markle goes back to being vegan, Nichols says she would need to supplement to get enough DHA, choline, and vitamin B12. “These three nutrients are particularly important for baby’s ongoing brain development,” she says. Of course, that doesn’t necessitate eating a large steak, for instance. Markle can choose nutrient-dense options, like eggs (with yolks), shellfish (particularly oysters), and bone broth, says Nichols. RELATED: What Is a Flexitarian Diet? A Detailed Guide to the Eating Approach
2. The Duchess Will Likely Go Back to Drinking Her Beloved Red Wine — in Moderation
Markle formerly ran a gorgeous lifestyle website called The Tig, named for her love of Tignanello, an Italian red wine, per an article published November 27, 2017, in People. (The site has since been discontinued, but is archived.) Markle likely skipped the Tignanello while pregnant. The Centers for Disease Control and Prevention (CDC) notes there’s no safe amount of alcohol to drink while pregnant due to the risk for fetal alcohol syndrome. If she’s breastfeeding, “the conservative advice is to avoid alcohol completely, but I think that a few beverages a week can be fine, though you need to exercise caution,” says Nicole Avena, PhD, assistant professor at Mount Sinai in New York City and author of What to Eat When You’re Pregnant. For any breastfeeding mom who is drinking, while you should definitely check with your doctor about your individual health needs, Avena suggests having one right after a feed, the idea being that the baby won’t eat for another four hours, giving your body ample time to metabolize the alcohol.
3. The Royal Will Say Hello Again to Her Energizing Green Juice
Sipping on one of the fresh green juices Markle has raved about seems like one of the healthiest things you could do! But raw, unpasteurized (fresh-squeezed) juices aren’t recommended during pregnancy because of the risk of illness. Markle is in the clear to start drinking green juice again, but Avena recommends sipping on a smoothie instead. “When you juice, you extract the sugar from the fruit and veggie, and throw out the fiber, pulp, and other nutrients,” she says. A smoothie, on the other hand “has fiber and micronutrients, and the sugar you get from any fruit added will not be as much as with a juice. Also, it’s a great way [for new moms] to get veggies if they’re not finding the time to cook when busy with a new baby,” Avena says. RELATED: Are Juice Cleanses Good for Your Digestive Health?
4. Similarly, Markle Can Drink Kombucha Again Now That She’s No Longer Pregnant
Like so many on-trend celebs, Markle has talked about reaching for a kombucha, a probiotic-rich fermented tea, for an energy boost. If you read the fine print on the bottles, you’ll see the warning that advises pregnant women to consult their doctors before consuming. But because she’s had her baby, the duchess can go back to drinking kombucha. “Kombucha is safe to consume postpartum,” says Sarah Krieger, MPH, a registered dietitian-nutritionist in St. Petersburg, Florida, who specializes in family nutrition. That said, Krieger recommends kefir drinks as the better choice for probiotics for moms who decide to breastfeed. “It also has calcium and protein, which is important for breastfeeding. Kombucha does not contain either,” she says.
5. The Duchess Can (and Should!) Still Fill Up on Fish, Regardless of if She’s Breastfeeding
A sashimi lover, Markle may or may not have given up her beloved raw bites during pregnancy, depending on who you ask. Krieger advises pregnant women avoid any raw or undercooked proteins. “The mother is more vulnerable to food poisoning, which can potentially harm the baby,” she says. After having the baby, whether breastfeeding or not, sushi is safe to eat, says Krieger. She just recommends that any moms wash their hands after eating and before nursing. “There could still be bacteria on the raw sashimi,” she says. Regardless, Markle should still load up on two fish meals per week; fatty fish like salmon and sardines contain omega-3s that are “slightly transferred into breast milk,” says Krieger. RELATED: The Best and Worst Fish for Your Health
6. Markle Can Make Mac and Cheese Better Even in the Chaotic Newborn Phase
Markle may be all about the healthy eats, but she craves comfort food, too. Specifically: boxed macaroni and cheese. But, of course, she tries to make it the best possible. “I now buy Annie’s — the organic one — if I’m craving it, but I throw some frozen peas into it and have this gooey, simple, childlike meal,” she said in an interview published in November 2017 in the blog EyeSwoon. Markle may no longer be pregnant, but it’s no secret that newborns are a lot of work (though she will certainly have ample support), so turning to convenience foods like boxed mac and cheese may happen — and that’s okay. “[Markle] should expect to be very hungry in the early weeks (or even months) postpartum, particularly if she’s breastfeeding. Some mothers feel like they’re eating double or triple what they ate during pregnancy in this phase, and this is normal,” says Nichols. Markle could make this meal healthier by using alternative pastas made from lentils (to decrease refined carbohydrates, when compared with white pasta) and make a cheese sauce from scratch, Nichols suggests. Markle can also head off cravings by eating a large, protein-rich breakfast and keeping healthy snacks on hand. “It’s helpful to incorporate as much nutrient-dense foods into the diet during this phase to support healing,” she says. RELATED: Meghan Markle Says Yoga Helps With Jet Lag and Mindfulness — Could It Help You, Too?
7. She Will Probably Keep Thinking About Her Health Holistically Post-Pregnancy — and That’s Smart
No doubt Markle has access to a team who will watch out for her wellness. “Baby needs a healthy, happy mom, and having good nutrition is the best way to ensure that,” says Avena. Regardless of whether she’s breastfeeding, Markle (and this goes for all new moms) should do the best she can to eat nutritious foods, stay active with exercise, get enough sleep (Markle can likely count on staff to take care of the housework), and be social with friends. Another reason Markle can be confident in settling back into her old healthy ways? It’ll pay off in the long run. “Your baby is watching you. Trying different fruits and veggies and enjoying your food teaches them about mealtime, so when six months gets here and they start eating, they’ll have a great model to follow,” says Avena. RELATED: Meghan Markle, Plus 9 Other Celebs on Body Confidence
