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. 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 while nursing.
Best Foods to Eat Postpartum
To support your recovery and health, focus on these essential items:
- Fluids: water and some electrolyte-containing drinks.
- Protein rich soups.
- Healthy fats: nuts, avocados, olive oil, fatty fish.
- Lean or low-fat protein: fish, poultry, tofu, beans, seeds, nuts, lentils, edamame, lean beef.
- Fruit: aim for a variety of colors; citrus, berries, mangos, melon, apples, bananas.
- Vegetables: variety of colors, especially leafy greens.
- Whole grains: oatmeal, quinoa, brown rice, whole wheat bread.
- Low-fat or fat-free dairy: yogurt, milk, cheese, eggs.
- Beans/legumes: canned black beans, chickpeas.
- Vitamin and Supplements: Pre or Postnatal vitamin and collagen (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. Women typically burn 300 to 500 extra calories per day while breastfeeding.
Daily Dietary 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.
- Whole grains such as whole wheat breads, pasta, cereal, and oatmeal should be included in your every day diet.
- Eat 3 servings of dark green and yellow vegetables per day.
- Always replenish your fluids so you don’t get dehydrated which can affect your milk supply.
Special Nutrients to Watch
It is important to ensure intake of specific nutrients that support infant development and replenish your own stores.
| Nutrient | Recommended Daily Intake | Importance & Sources |
|---|---|---|
| Iodine | 290 micrograms | Supports infant growth and brain development. Found in seafood, seaweed, milk, yogurt, and cheese. |
| Choline | 550 milligrams | Plays a role in the development of babies’ brain and nervous system. Found in meat, poultry, fish, dairy, eggs, and cruciferous veggies. |
| Omega-3 (DHA) | 8-12 ounces of fish per week | Important for fetal brain development. Opt for salmon, anchovies, sardines, and trout. |
What Should I Limit/Avoid When Lactating?
Breastfeeding parents don’t need to stress too much about what not to eat, but it is best to eat in moderation. All fish contain some mercury (a known neurotoxin and can affect a baby’s brain), so choose varieties low in mercury and high in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).