Learn the key nutrition and health strategies for postpartum recovery. Discover tips on weight management, physical activity, and maintaining a healthy routine after pregnancy.
There’s a lot of conflicting advice out there about nutrition after pregnancy—how many calories to eat, which supplements to take—but how should new moms manage their health holistically?
Postpartum nutrition needs change dramatically, just as they did during pregnancy. Within weeks, and sometimes days, your body’s demands shift again. On top of that, you’re now also thinking about the nutritional needs of your growing infant. It’s overwhelming! This guide offers practical tips to help you navigate this critical time without adding stress.
This post focuses on general postpartum nutrition. We’ll cover nutrition during breastfeeding in another article.
Key Postpartum Health Goals for New Moms
1. Meet Your New Nutrient Needs
During pregnancy, you likely increased your calorie intake to nourish your baby. Now that you’re postpartum, it’s time to adjust those needs. If you’re breastfeeding, your caloric needs will still be elevated, but they will differ from what they were during pregnancy. Tracking your calories and nutrients is easier than ever with the help of apps like MyFitnessPal or EatLove, which offer personalized meal plans based on your dietary needs. It’s also a great idea to consult a registered dietitian to get personalized support.
2. Weight Management
Every body responds differently postpartum. Some moms return to their pre-pregnancy weight quickly, while others take longer or may find they don’t return to that weight at all. The focus should be on adopting a healthy lifestyle that meets your nutritional needs for this new chapter.
3. Create a New Lifestyle and Routine
Your life is changing, and so are your routines. Between low energy levels and high stress, it can be challenging to focus on your well-being. Make use of your support system—family, friends, or postpartum groups—and remember the classic advice: “sleep when your baby sleeps.” Staying hydrated, maintaining a flexible routine, and creating daily checklists can help keep you on track.
Consider connecting with communities like The Bump or Postpartum Support International for additional resources.
4. Incorporate Physical Activity
Movement is essential for postpartum recovery, but it’s important to listen to your body. Gentle walks, stretching, or pelvic floor exercises can be a great start. Gradually, as you regain energy and strength, you can incorporate more structured workouts at home or the gym. Make sure to check with your healthcare provider to find safe exercises. For more guidance on postpartum-safe routines, take a look at the Pelvic Health and Rehabilitation Center.
The Importance of Self-Care Postpartum
New moms often put all their energy into their baby’s care, leaving little time for themselves. Self-care, however, is crucial to sustaining your well-being in the long run. Don’t hesitate to rely on your support network for help so you can carve out pockets of time to recharge. Remember: Taking care of yourself benefits both you and your baby.
To learn more about what Dining With Nature offers for postpartum nutrition care – take a look at our Services page.
For more support building a homemade menu for you and your family, head to our home page to download our FREE Nourish At Home Guide
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