Nourishing the Roots: Prenatal and Postpartum Nutrition

Food is more than just fuel—it’s a source of strength, healing, and connection to our cultural roots. Proper nutrition is essential for a healthy pregnancy, smooth postpartum recovery, and strong infant development. However, systemic barriers have long made it difficult for Black families to access the nutrition we need to thrive. 

March is National Nutrition Month, so we’re highlighting the benefits of proper nutrition, the challenges Black birthing parents face in getting it, and strategies to make nourishing meals more accessible. We’ll also share a few easy, nutrient-packed recipes to help you care for yourself and your family!

Nutrition is Key During Pregnancy and Postpartum

A well-balanced diet is essential for birthing parents and their babies, as it provides the nutrients needed to support a healthy pregnancy, aid postpartum recovery, and promote infant growth. Which culturally-rooted nutrients are most important during pregnancy?

Folate (Folic Acid): Folate helps prevent birth defects and supports brain & spinal cord development. It is found in collard greens, black-eyed peas, okra, and sweet potatoes.

Omega-3 Fatty Acids: Omega-3s support the baby’s brain and nervous system. These are found in salmon, sardines, walnuts, and flaxseeds—foods that have long nourished our families.

Iron + Vitamin C Combo: These two nutrients work together to protect against anemia, which disproportionately impacts Black birthing parents. Get your iron from beans, lentils, spinach, and liver, and boost absorption with vitamin C-rich foods like citrus, bell peppers, and mangoes.

Calcium & Vitamin D: Calcium is essential for bone health, but is typically found in dairy products. Lactose intolerance is more common in our community, which can make getting enough calcium into our diets difficult. You can get calcium from leafy greens, almonds, and fortified plant-based milks, and enjoy sunshine for natural vitamin D!

Healthy Fats: Healthy, natural fats help boost and regulate hormone production in birthing parents and boost babies' growth. You can find them in avocados, peanuts, olive oil, and coconut—staples in many traditional dishes.

After giving birth, your body goes through significant changes and needs proper nutrition to heal and produce milk. Alongside the nutrients listed above, protein-rich foods help repair tissues and rebuild strength, while vitamin C from fruits and vegetables supports immune health and recovery. Postpartum people also benefit from magnesium, found in nuts, seeds, and whole grains, which helps regulate mood and may reduce the risk of postpartum depression. Hydration is just as important, with herbal teas, nutrient-dense broths, and plenty of water supporting milk production and overall well-being.

These nutrients are crucial for infants' developing brains and bodies, especially when received while in the womb and through their lactating parent's milk. Culturally-rooted nutrition is essential for ensuring the birthing parent's health and improving birthing outcomes for our already disproportionately at-risk community.

Historical and Current Barriers to Nutrition

For centuries, Black communities have faced systemic barriers to proper nutrition, many of which persist today. Historically, our trafficked and enslaved ancestors were given poor-quality food rations and had to make do with scraps, leading to the development of creative and resourceful culinary traditions. These traditions, while rooted in resilience, were shaped by food insecurity, and many of those struggles have carried into modern times.

Today, food deserts—areas with little to no access to fresh, affordable produce—continue to disproportionately impact our communities, making it difficult for families to maintain a balanced diet. Misinformation about nutrition also plays a role, as mainstream dietary advice often ignores culturally relevant, nutrient-dense foods that have sustained our communities for generations. Economic barriers further complicate access to healthy food, as high grocery prices make it difficult to buy fresh produce, high-quality proteins, and whole grains regularly. Additionally, the demands of work, caregiving, and daily life leave many parents with limited time to prepare home-cooked meals, leading to a reliance on convenience foods that are often less nutritious.

Despite these challenges, our community has long found ways to nourish ourselves through resourcefulness, tradition, and collective care. Understanding these historical and systemic barriers is the first step toward reclaiming access to proper nutrition and ensuring our families get the nourishment they deserve.

How Can We Remedy This?

Even with these challenges, there are ways for us to ensure that we and our families receive the proper nutrients we need. When you’re a busy parent, meal prepping can be a game-changer. Cooking in batches allows for quick and easy meals throughout the week, reducing the stress of daily meal preparation. Large pots of soups, stews, and beans can be made in advance and stored for multiple meals. Using frozen vegetables and pre-cut produce can also save time while still providing essential nutrients.

Community support is another valuable resource for improving nutrition. Seeking out Black-led food co-ops, farmers’ markets, and community meal programs can make fresh, affordable foods more accessible. Sharing meals with family and friends can also ease the burden of cooking and strengthen community bonds. By leaning on both ancestral wisdom and modern solutions, we can make nourishing ourselves and our families something that’s less of a burden on our already heavily-weighed minds. 

Nutrient-Dense and Culturally Rooted Recipes

Black-Eyed Pea and Greens Stew

Rich in iron, protein, folate, calcium, and fiber for pregnancy and postpartum recovery.

Ingredients:

• 1 can black-eyed peas, drained and rinsed

• 1 bunch kale, chopped

• 1 bunch collard greens, chopped

• 1 onion, diced

• 2 cloves garlic, minced

• 1 can diced tomatoes

• 2 cups vegetable broth

• 1 tsp smoked paprika

• 1 tbsp olive oil

• Salt and pepper to taste

Instructions:

1. Heat oil in a pot, sauté onions and garlic until soft.

2. Add tomatoes, black-eyed peas, broth, smoked paprika, salt, and pepper. Simmer for 10 minutes.

3. Stir in chopped greens and cook for another 5 minutes.

4. Serve over brown rice or cornbread for a complete meal.

Sweet Plantain and Peanut Butter Smoothie

A quick, energizing snack full of potassium, healthy fats, and protein.

Ingredients:

• 1 ripe plantain (or banana)

• 1 tbsp natural peanut butter

• 1 cup almond milk (or any milk of choice)

• ½ tsp cinnamon

• ½ tsp vanilla extract

• 3 ice cubes

Instructions:

1. Blend all ingredients until smooth.

2. Pour into a glass and enjoy it as a nourishing snack or breakfast.

Oatmeal with Flaxseeds and Berries

Great for postpartum recovery and boosting milk supply.

Ingredients:

• ½ cup oats

• 1 cup almond milk (or water)

• 1 tbsp ground flaxseeds

• ½ cup mixed berries (fresh or frozen)

• 1 tsp honey or maple syrup (optional)

Instructions:

1. Cook oats with almond milk or water according to package instructions.

2. Stir in flaxseeds and top with berries.

3. Drizzle with honey or maple syrup if desired.

Many poorly informed people will try to insist that proper nutrition is only ever about individual choices, but we know that’s not true. Often, it’s about overcoming systemic, historical, and modern challenges to reclaiming our right to health. Despite challenges, we have always found creative ways to nourish ourselves and our families, from passing down generational recipes to building community food networks.

If you’re struggling to eat well, know that even small changes—like adding more greens, drinking more water, or preparing a simple stew with hearty vegetables—can make a big difference. You are not alone; our collective wisdom and strength can help us thrive.