Postpartum Nutrition
The postpartum period is a wild, beautiful, and sometimes messy ride. Between diaper changes, late-night feedings, and figuring out your new normal, your body is also working overtime to recover from pregnancy and childbirth. And let’s not forget — it’s also trying to nourish your baby (if you’re breastfeeding).
Basically, your body deserves all the gold stars.
One of the best ways to support your recovery is through good nutrition. But let’s be real — there’s no such thing as a “perfect postpartum diet.” Instead, think of these tips as a gentle guide to help you feel your best during this transformative time.
Here are five key areas to focus on when it comes to postpartum nutrition:
1. Replenish Nutrient Stores
Pregnancy is like running a marathon — except it lasts nine months, and you’re growing an actual human. We legit treat our pregnant and postpartum mamas like athletes. Needless to say, it takes a toll on your body’s nutrient reserves. Rebuilding those stores is step one in feeling more like yourself again.
What to include:
Iron and zinc: These power duo minerals (found in red meat, liver, and shellfish) help boost your energy, immunity, and healing powers.
Vitamin B12 and vitamin A: Think animal-based foods like eggs, fish, and dairy to support brain health and cell repair.
Dark leafy greens: Spinach, kale, and Swiss chard are like a multi-vitamin in plant form, delivering magnesium, folate, and iron.
Pro tip: If liver sounds like a hard pass, sneak it into meatballs or burgers for a nutrient boost without the taste.
2. Support Tissue Repair and Healing
Let’s just say your body deserves a standing ovation for what it’s been through. Childbirth, whether vaginal or C-section, is no small feat. Prioritizing foods that promote healing can make a big difference.
What to include:
Protein-rich foods: Eggs, chicken, seafood, and dairy are essential building blocks for tissue repair.
Healthy fats: Avocado toast isn’t just trendy; it’s full of inflammation-busting omega-3s. Nuts, seeds, and salmon are also top-notch options.
Micronutrients like choline, iodine, and zinc: Found in seafood, eggs, and fortified foods, these help with recovery and milk production if you’re breastfeeding.
Pro tip: Keep a stash of hard-boiled eggs or pre-cooked salmon in the fridge for quick snacks that pack a punch.
3. Enhance Breast Milk Quality
If you’re breastfeeding, your body is basically a milk-making superhero. The quality of your diet impacts your baby’s growth, development, and even brain power. No pressure, right?
What to include:
Choline-rich foods: Eggs are your best friend here. (Yes, again with the eggs — they’re that good!)
Omega-3 fatty acids: Think salmon, sardines, and walnuts to support your baby’s nervous system development.
Hydration and electrolytes: Staying hydrated is key for milk production. Sip on coconut water, herbal teas, or bone broth to stay replenished.
Pro tip: Keep a water bottle within arm’s reach while nursing. Bonus points if it’s one we consider your best friend that makes you want to drink more. We also love electrolyte packets while breastfeeding for some moms! These can help keep your electrolyte stores up + increase your energy while breastfeeding!
4. Embrace Traditional Postpartum Practices
Ever notice how so many cultures have specific postpartum foods? There’s wisdom in those time-tested traditions. Think warm, comforting, and nutrient-dense meals to support recovery and balance.
What to include:
Bone broths and soups: These are like a big hug for your insides, packed with collagen, minerals, and hydration.
Warming spices: Ginger, turmeric, and cinnamon not only taste amazing but can help reduce inflammation and aid digestion.
Whole grains: Cozy up with a bowl of oatmeal, brown rice, or quinoa for sustained energy.
Pro tip: Freeze batches of soup or broth ahead of time so they’re ready to go when you need a quick, nourishing meal.
**Some of our favorite local postpartum meal chefs are Pour La Mere or Happy Belly Nashville!
5. Plan for Rest, Recovery, and Support
Nutrition is only part of the postpartum puzzle. Rest and support are just as important as what’s on your plate.
What to prioritize:
Delegate tasks: Let friends and family help with cooking, cleaning, or baby-snuggling while you nap.
Batch-cooked meals: Think casseroles, stews, and other freezer-friendly options that make life easier.
Self-care time: Whether it’s a five-minute stretch, shower, or a quiet moment with your baby, carve out space for yourself to recharge and let the dishes / laundry wait!
The postpartum period is a one-of-a-kind journey, just like the little one you’ve welcomed into the world. Prioritize simple, nutrient-dense meals that nourish your body and make you feel your best—remember, eating enough is key! Lean on your support system, and don’t hesitate to embrace the help that’s offered. If you would like some additional support preparing for postpartum or need support during the postpartum period - we would love to work with you 1:1!