Postpartum Nutrition: What to Eat After You Give Birth?
So, you just had your baby. Now what? Of course your first instinct will be to take care of your baby and put their needs before your own but it is crucial to take care of yourself and make sure you get the nutrients needed for you and your baby.
Best Foods to Eat Postpartum
By sticking with natural, whole foods, you’ll get the vitamins, minerals, and fiber you need to sustain your energy and keep your body well-nourished. Consider incorporating the following variety into your daily meals:
- Fluids: Water and some electrolyte-containing drinks.
- Protein rich soups: Excellent for recovery and hydration.
- Healthy fats: Nuts, avocados, olive oil, and fatty fish.
- Lean or low-fat protein: Fish, poultry, tofu, beans, seeds, nuts, lentils, edamame, and lean beef.
- Fruit: Aim for a variety of colors, such as citrus, berries, mangos, melon, apples, and bananas.
- Vegetables: A variety of colors, especially leafy greens.
- Whole grains: Oatmeal, quinoa, brown rice, and whole wheat bread.
- Low-fat or fat-free dairy: Yogurt, milk, cheese, and eggs.
- Beans/legumes: Canned black beans and chickpeas.
- Supplements: Pre or Postnatal vitamin and Collagen, which is a superfood for rebuilding tissues and helps with postpartum hair loss.
What Foods Should I Eat When Lactating?
A lot of postpartum moms want to know what they should eat when they are lactating to ensure that they are producing enough milk and that their baby reaches a healthy weight. According to the CDC, whether you are a mother breastfeeding or pumping, you should consume approximately 2,300 to 2,500 calories per day compared to 1,800 to 2,000 calories for a non-lactating woman.
Make sure to maintain a sufficient caloric intake, as women typically burn 300 to 500 extra calories per day while breastfeeding. To support your body, follow these guidelines:
- Include protein foods 2-3 times per day such as meat, poultry, fish, eggs, dairy, beans, nuts, and seeds.
- Eat 2 servings of fruit each day.
- Eat 3 servings of dark green and yellow vegetables per day.
- Include whole grains such as whole wheat breads, pasta, cereal, and oatmeal in your every day diet.
- Always replenish your fluids so you don’t get dehydrated which can affect your milk supply.
Special Nutrients to Watch Intake Of
It is important to be aware of specific nutrients that support infant growth and your own recovery. The following table summarizes essential nutrients for the postpartum period:
| Nutrient | Importance | Recommended Daily Amount | Dietary Sources |
|---|---|---|---|
| Iodine | Supports infant growth and brain development. | 290 micrograms | Seafood, seaweed, milk, yogurt, and cheese. |
| Choline | Plays a role in the development of babies’ brain and nervous system. | 550 milligrams | Meat, poultry, fish, dairy, eggs, cruciferous veggies, beans, nuts, seeds, and whole grains. |
| Omega-3 Fatty Acids | DHA is important for fetal brain development. | 8-12 ounces of fish per week | Salmon, anchovies, sardines, and trout. |
What Should I Limit or Avoid?
Breastfeeding/Lactating parents don’t need to stress too much about what not to eat, but it is important to be aware of the foods that can affect your baby’s health. All fish contain some mercury, which is a common pollutant that is a known neurotoxin and can affect a baby’s brain. When consuming fish, opt for varieties low in mercury and high in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). It is best to eat in moderation.