Postpartum Nutrition: Fueling Your Recovery

Your body needs extra nutrients to recover from childbirth and support breastfeeding (if applicable).

Key Nutrients

• Protein: Aids tissue repair — aim for lean meats, eggs, legumes
• Iron: Replenishes stores depleted during delivery — leafy greens, red meat, fortified cereals
• Calcium: Supports bone health — dairy, fortified plant milks
• Omega-3s: Supports mood and brain health — fatty fish, walnuts, flaxseed
• Fiber + water: Prevents constipation, a common postpartum issue

Breastfeeding Considerations

Breastfeeding mothers need approximately 300–500 extra calories per day. Stay well-hydrated — drink a glass of water each time you nurse.

Meal Prep Tips

• Accept help from friends and family with meals
• Prepare freezer-friendly meals in the third trimester
• Keep nutritious snacks accessible for one-handed eating

Nourishing yourself is not selfish — it is essential for caring for your baby.