Contents
You did it! Now it’s time to focus on you.
Postpartum can be an overwhelming time—your body is healing, your hormones are shifting, and your world just changed in a big way. The last thing you want is another diet or a list of rules. But it’s so easy to slip into old habits that leave you feeling frustrated and depleted, especially when you’re doing everything to care for your family.
You may feel the pressure to “get your body back,” and the mixed messages out there don’t help. You hear other moms’ stories and find yourself stuck in comparison, wondering what’s realistic or even possible for you.
Postpartum is the fourth trimester. It’s not a time to restrict—it’s a time to replenish. Your body has given so much and now needs deep nourishment to recover, restore, and meet the demands of life with a new baby.
So where do you start? How do you nourish your postpartum body while navigating this new chapter of motherhood?
Your Nutrition Guide for Postpartum
Your energy needs
You might be feeling extra tired, run-down, or low on energy—and while sleep (or lack of it!) plays a big role, don’t overlook your nutrition. Are you eating enough? Are you nourishing your body consistently throughout the day?
During the postpartum period, your energy needs shift—especially depending on how you choose to feed your baby.
If you’re breastfeeding, your body continues to require more energy—around 400 additional calories per day—to support milk production. If you’re bottle-feeding, your energy needs may decrease more suddenly. Either way, it’s important to stay tuned in to what your body is telling you.
Working with a dietitian can help you create a personalized plan that supports your postpartum recovery and energy needs. Tracking your intake—whether through an app or even jotting things down on paper—can help bring awareness to patterns and help you meet your body where it’s at.
Replenish your nutrients
Pregnancy uses up a lot of your body’s nutrient stores—and that’s completely normal (and even a good thing!). But once baby arrives, those same nutrients need to be replenished to support your recovery, energy levels, and overall well-being.
Why does this matter? Feeling good in your postpartum body and having the energy to care for yourself and your baby starts with proper nourishment. Your body needs a full spectrum of nutrients—from carbohydrates, protein, and fats, to key micronutrients like vitamin D and iron—to function at its best.
The best way to support this replenishment is by eating a wide, diverse range of foods. It’s also a good idea to check in with your doctor or dietitian about any supplements that may still be recommended.
Some important nutrients to keep an eye on (and where to find them): During the postpartum period, your macronutrient needs shift to support healing, energy, and—if you’re breastfeeding—milk production.
- Carbohydrates should make up about 40–45% of your daily intake, with a focus on high-fiber sources like whole grains, legumes, fruits, and vegetables to help with digestion and steady energy levels.
- Protein is essential for tissue repair, hormone balance, and supporting milk production. Aim for 20–25% of your daily intake from protein-rich foods like eggs, chicken, fish, high quality red meat, and dairy like Greek yogurt.
- Fats play a key role in postpartum recovery—especially healthy fats like omega-3s (DHA and EPA) found in oily fish, flaxseeds, chia seeds, walnuts, and olive oil. Don’t forget that saturated fats from foods like eggs, meat, and butter also have a place in a balanced postpartum diet.
Certain vitamins and minerals play a major role in helping you feel your best during the postpartum period. Here are a few key nutrients to prioritize:
- Iron supports energy levels and helps prevent postpartum anemia.
- Sources: Red meat, poultry, fish, eggs, legumes, leafy greens
- Magnesium supports muscle and nerve function, helps with sleep, and promotes relaxation.
- Sources: Nuts and seeds, whole grains, avocado, dark chocolate
- Calcium is crucial for bone health, especially if you’re breastfeeding.
- Sources: Dairy, soy products, broccoli, sardines, leafy greens
- Zinc supports immune function, skin health, and tissue repair
- Sources: Meat, shellfish, legumes, seeds, nuts
- Vitamin D helps with calcium absorption and supports bone health.
- Sources: Sunlight exposure, fatty fish, eggs, mushrooms
Stay Hydrated
Hydration is key for postpartum recovery. It supports everything from milk production to energy levels and overall well-being. Keep a water bottle nearby throughout the day and aim for about 10–12 cups of fluids daily. This can include water, herbal teas, broths, and even water-rich foods like fruits and veggies.
Lifestyle & Routine
Postpartum brings a whirlwind of changes. Between low energy, interrupted sleep, and increased stress, it can be hard to focus on the big picture—especially when everything feels urgent. That’s why small, consistent steps (with lots of grace!) go a long way.
Lean on your support system—family, friends, or anyone who can lighten the load. Rest when you can, stay hydrated, and learn to use your energy wisely—it may be limited, but with some strategy, it can be enough.
Meal Planning Tips for Busy Moms
- Break down tasks. Set yourself up for success by mapping out your meal planning in small, manageable steps. For any dish you’d like to prep ahead, think in terms of:
Plan → Shop → Prep → Cook
Break this down into tasks you can do in short pockets of time—and delegate when possible. This same system works well for family meals too.
- Keep snacks handy. Your appetite and schedule might not align with full meals every time. Use nutrient-dense snacks to help bridge the gap. Think: hard-boiled eggs, nut butter with fruit, hummus and crackers, yogurt with seeds, or energy bites.
- Stay flexible. Life looks different now. Give yourself permission to shift expectations. A flexible mindset around meals, schedules, and health habits allows you to adapt while still nourishing your body and mind.
Practice self-compassion
You’re navigating brand new territory—give yourself grace and patience along the way. No one expects perfection. Parenthood is full of rules, advice, and ever-changing challenges. But it also brings moments of joy, growth, and deep connection. Let those meaningful wins take center stage in your mind.
Remember: the way you speak to yourself matters. We want our children to grow up with self-kindness—so it starts with modeling that same compassion toward ourselves.
To learn more about what Dining With Nature offers for nutrition care – hit the Explore The DWN Programs button below or take a look at our Services page.
Disclaimer: The information in this post is for general educational purposes only and should not be considered personalized medical advice or a substitute for professional guidance. Always consult with your doctor or a registered dietitian before making any changes to your diet, lifestyle, or supplement routine.
