Postpartum Nutrition: Foods to Help Your Body Recover After Baby

~Written by Bianca Forchue

Reviewed by Shannon Grant-Hailey, RD, CDN

Having a baby is a big change for your body. After delivery, your body needs time, rest, and healthy foods to heal and regain energy. Eating well can help you recover, support breastfeeding, and help you feel best while caring for your newborn.

During the postpartum period, it is important to focus on nourishing your body instead of trying to lose weight quickly. Choosing healthy foods every day can provide the vitamins and nutrients your body needs for recovery and help you feel stronger as you adjust to your new routine

1.     Why is Nutrition Important After Giving Birth?

After pregnancy and delivery, your body needs extra nutrients to repair tissues, replace lost nutrients, and support your energy. Eating balanced meals can help with recovery and help you manage the daily challenges of caring for a baby. Good nutrition can help:

  • Increase energy

  • Support healing

  • Strengthen your immune system

  • Support breast milk production

2.     Eats Food High in Protein

Protein helps your body repair and rebuild after childbirth. Try to include protein in your meals and snacks. Good protein choices include:

  • Eggs

  • Chicken

  • Fish

  • Beans

  • Lentils

  • Yogurt

  • Nuts and seeds

3.     Include Fruits and Vegetables

Fruits and vegetables provide vitamins, minerals, and fiber that support your healthy. They can also help prevent constipation which is common after delivery. Try adding:

  • Leafy green vegetables

  • Berries

  • Oranges

  • Apples

  • Carrots

  • Sweets potatoes

4.     Drink Enough Water

Staying hydrated is important especially if you are breastfeeding. Your body uses water to make breast milk and support normal body functions. Helpful tips:

  • Keep a water bottle nearby

  • Drink water with meals

  • Choose water and other healthy drinks more often than sugary drinks

5.     Choose Healthy Snacks for Busy Days

Taking care of a newborn can make it hard to prepare meals. Having easy snacks available can help you get the nutrients you need. Healthy snacks ideas:

  • Greek yogurt with fruit

  • Peanut butter with whole-grain crackers

  • Hummus with vegetables

  • Trail mix with nuts and dried fruit

  • Cheese with whole grain crackers

6.     Take Care of Yourself

The postpartum period is a time for healing. Try to eat regular meals, rest when possible, and ask for help when you need it. Taking care of yourself helps you take better care of your baby.

Remember, every mother’s recovery is different. If you have questions about nutrition after delivery, talk with your healthcare provider or a registered dietitian.

More info at www.nutrished.net

health, meal ideas, proteinShannon Grant-Hailey, RD, CDNpostpartum, mom health, postpartum nutrition