Module 3: Nutrition for Postpartum Recovery and Breastfeeding
Postnatal Nutrition for Every Mother
15 MINUTE READ
Published August 2024
AUTHOR
Megan Lyons
Contributing Editor, Doctor of Clinical Nutrition (cand), Board Certified Clinical and Holistic Nutritionist
Pregnancy and delivery are herculean events both physically and mentally. As a new mom, nutrition plays a vital role in your recovery (and in your breastmilk production for those that choose to breastfeed!) While every mom’s journey is unique, understanding the essentials of postnatal nutrition can help you feel your best and support your body’s recovery journey. This guide will help you cut through the clutter, avoid the unnecessary enhancing “supplements” and even shape your meal train from well-intentioned friends and family!
Nourishing yourself is just as important as nourishing your baby . . .
Navigating the postpartum period can be challenging, especially when trying to balance your own nutritional needs with those of your baby. This guide will cover what’s happening in your body postpartum, the key nutrients essential for postpartum recovery and breastmilk production, common challenges new moms face, and practical tips for maintaining a balanced diet. By the end, you'll have a clear understanding of how to nourish yourself through these critical days postpartum.
Giving birth is a remarkable feat…
Giving birth is a remarkable physical feat that requires a tremendous amount of mental, physical, and emotional effort … and the recovery process requires nearly as much effort! Recent research shows that being pregnant requires an additional 52,545 calories (Savard et al., 2021) for an average pregnant person throughout pregnancy, or the equivalent of of running 525 miles!
After giving birth, your body has undergone an immense transformation, and it’s important to approach this period with patience and compassion. Here are some of the biggest changes your body is undergoing:
1) Your muscles, particularly those in the pelvic floor and abdomen, are adjusting and healing from the intense strain of labor and delivery.
2) Hormonal shifts are also at play, with changes in estrogen and progesterone impacting everything from mood to metabolism.
3) The physical stress of pregnancy and childbirth puts a considerable strain on your organs, including your heart and lungs. Research suggests that the actual day(s) of childbirth is as demanding to the body as running a full marathon.
4) It’s no secret that muscles, ligaments, and nerves responsible for sexual function and bladder and bowel control are recovering well beyond the 6-week check-up (Salamon, 2022).
Indeed, almost all systems of the body, including cardiovascular, hematological, respiratory, gastrointestinal, renal, central and peripheral nervous systems, endocrine, musculoskeletal, dermatological, mammary, and ocular systems ALL undergo significant changes that require recover (Datta et al., 2009).
It’s essential to recognize that your body is on a journey of recovery that can take several years. In fact, fetal cells can cross the placenta and integrate into a mother's tissues, creating a state known as microchimerism. These cells can remain in the mother's body for decades, potentially influencing her health by aiding in tissue repair or contributing to disease risks (Boddy et al., 2015). Researchers are still seeking to understand why this phenomenon evolved and how these fetal cells interact with maternal tissues to affect health outcomes, but the common wisdom that your baby impacts you physically and emotionally forever seems to have a biological basis!
“Embracing this period of healing and focusing on a balanced, nutrient-rich diet will aid in your recovery and overall well-being, even as you navigate the pressures and expectations of new motherhood.”
Common challenges alleviated through nutrition
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Postpartum digestion can be sensitive due to hormonal changes and physical recovery from childbirth. Bowel movements can be extremely stressful (and painful). To support your digestive system, including fiber-rich foods such as fruits, vegetables, and whole grains is extremely helpful. We also find that postpartum is a great period to add probiotics from sources like yogurt and kefir or a supplement. Including fiber as part of a habitual daily routine will support easier, more fluid bowel movements. The key is consistency to keep things moving.
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The demands of caring for a newborn can be exhausting, and that’s an understatement! To ensure high energy levels, be sure you’re fueling your body well. Eating small, frequent meals and snacks rich in protein, healthy fats, and complex carbs can help maintain steady energy levels throughout the day.
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Keeping your baby happy and healthy is a very full time job, and it can be so hard to remember to feed yourself! It’s normal for people to ignore hunger (or at least try to push it off) for a while, and then feel it hit very hard later. So if you feel dysregulated in your hunger or what sounds good, you’re not alone. That said, to maintain enough energy to care for your baby, and to support your own recovery, getting in protein, healthy fats, and complex carbohydrates is really helpful.
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First things first - breastfeeding is a super power, and it takes time to master. So much time is spent on pregnancy and birth and so little time focused on one of the hardest jobs as a new mom….feeding your baby! Know you’re not alone and whether you breastfeed for a millisecond or a millenium… your choice is the best choice for you and your baby. If you do choose to breastfeed for longer than a millisecond this guide will help you maximize your supply. You’ll find that breastfeeding significantly increases your hydration needs. Without adequate fluids, it’s easy to start experiencing decreased milk supply and fatigue (Zhou et al., 2019). This seems obvious when writing and reading it, but when you start to do the math of how much water is needed to support not only your regular bodily functions but a full milk supply for your baby…its a LOT of water! We recommend a minimum of 100 oz of water for most breastfeeding mamas. That’s roughly equal to TWELVE 8oz glasses of water per day. Did you know that sleep also impacts your milk supply? It’s not just sleep quantity, but also sleep quality that matters (Aerts et al., 2023), so catch winks when you can (napping while baby naps is a great goal!), and do your best to limit screen time before catching zzz’s
Key nutrients for postpartum recovery
Embracing this period of healing and focusing on a balanced, nutrient-rich diet will aid in your recovery and overall well-being, even as you navigate the pressures and expectations of new motherhood. As you are recovering from pregnancy and childbirth, nourishing your body with water, protein, and antioxidants can support tissue repair, reduce inflammation, and help you feel your best. Think of every bite you take as an opportunity to help your body heal! Of course, remember to give yourself grace, as none of this requires perfection.
Protein, healthy fats, complex carbohydrates, and vitamins and minerals are all important for you as you recover from birth and support yourself and your baby. If you remember “PPFC” at each meal, you’ll be covered! Aim to get a source of protein (P), an item of produce like vegetable or fruit (P), a source of healthy fat (F), and a source of complex carbs (C ). Even if you don’t get all 4 at each meal, thinking about this can help!
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Essential for tissue repair and muscle recovery - both important as you physically recover from birth. Aim for lean meats, eggs, legumes, clean protein powders and bars, and dairy or dairy alternatives We recommend most breastfeeding moms get even more than 100 grams of protein per day for optimal recovery and breastmilk production, but ensuring that you get in 75 grams per day is a must. If you’re just starting out, it may be helpful to track “servings” instead, knowing that you need 3-7 servings of protein per day. 1 serving is about 25 grams of protein, which roughly equals 1 scoop of protein powder, 4 oz of meat or fish, 1 cup of beans or dairy, or 4 eggs. This is not precise, but it’s close enough and a great place to start.
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This one is easy! Any fruit or vegetable!
Because the nutrients you eat are passed to baby, and serve your own body, each of these is especially important! Don’t worry about getting each one in each meal, though. If you just focus on getting one item of produce (vegetable or fruit) in most meals, you’ll be taking a great step forward!
Iron: Important for replenishing blood loss during childbirth. Sources include red meat, spinach, and lentils.
Calcium: Vital for bone health for you and your baby. Found in dairy products, fortified plant milks, and leafy greens.
Vitamin D: Supports calcium absorption and immune function. Get it from sunlight, fortified foods, and supplements if necessary.
B Vitamins: Aid in energy production and cognitive function. Present in whole grains, meat, and leafy greens.
Omega-3 Fatty Acids: Enhance brain development in infants. Found in fish oil, fish, chia seeds, flaxseeds, and walnuts.
Vitamin C: Supports wound healing and immune health. Found in citrus, bell peppers, berries, broccoli, and leafy greens.
Antioxidants: Reduce inflammation and support overall health. Found in dark colored vegetables and fruits primarily - go for a wide variety of colors. As the saying goes, “eat the rainbow!”
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Crucial for brain health for baby and hormone production, and breastmilk is rich in fats, which are passed on from what you eat! Include avocados, nuts, seeds, and oily fish like salmon in your regular diet. Aiming for at least 1 source of healthy fat per meal will help keep you satiated and support hormone stability.
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Carbs are not “bad,” and in fact, they provide sustained energy, which you need now more than ever. Most sources of carbs, though, are from refined carbs like pastas, braids, cookies, and pastries. Eating these foods may satisfy a hunger craving in the moment, but will create a blood sugar roller coaster that can make it even tougher to sustain energy. You’re already likely very sleep deprived during this period, so we want to minimize any foods that are going to take AWAY from your already limited energy levels. Instead, eating complex carbohydrates like whole grains, sweet potatoes, vegetables, fruits, and beans can be a great solution to still get the fix you’re looking for without the energy crash you could do without.
What the research says
🍼 Protein intake: Studies show that increased protein intake supports better muscle recovery and higher quality breastmilk.. For this reason, recommended intakes of protein for breastfeeding people are almost double those of non-lactating adults (Rasmussen et al., 2020).
🍳 Omega-3 fatty acids: Research highlights that omega-3s are crucial for infant brain development and can be boosted by maternal supplementation. The human brain and retina contain the highest proportions of omega-3s in the body, so passing these on to baby can support great brain and eye health!
☀️ Vitamin D: Adequate vitamin D levels are linked to improved immune function for both mom and baby. As we learn more and more about the impacts of Vitamin D, including reducing risks of autoimmune conditions, type 2 diabetes, and infection, recommended daily intakes for babies and infants keep rising (Casey et al., 2010). Best to get ahead by ensuring you’re passing this along to your baby!
🥦 Other vitamins and minerals: The best way to ensure we get adequate vitamins and minerals is to eat a large variety of whole foods like vegetables, fruits, nuts, proteins, and healthy fats. Did you know that getting enough vegetables and fruits in a day gives you a higher number (and better bioavailability, or absorption) than any multivitamin capsule on the market? That said, continuing your prenatal vitamin is a good bet to ensure your bases are covered. Remember - perfection not required: we’re all about living in the real world, not a perfect world, and prenatal vitamins are very helpful here!
🥛 Hydration: Proper hydration is associated with maintaining milk supply and overall postpartum health. Human breastmilk is 87-88% water (Kim & Ye, 2020), so drink up!
🍒 Vegetable and fruit intake: Increase micronutrient intake from vegetables and fruits have been consistently linked to improved maternal and baby health. Did you know that babies who consumed breastmilk from mothers who were eating vegetables are more likely to enjoy vegetables when they can consume whole foods (Mennella et al., 2017)
Boiling it down…your postpartum nutrition checklist
The below checklist will help you establish some routine amongst the chaos of having a new baby. Your Coach can help you come up with systems and ways to track this in your life (and to make sure there are others supporting you in your effort to make it happen!)
Hydration: Every new mom needs a GREAT water bottle. If you don’t have one - this is a great task for a friend or family member. Aim for at least 12, 8-ounce glasses of water per day (100 ounces), and consider herbal teas and broth-based soups for additional hydration. The key is to be consistent and persistent about drinking - every time you’re feeding baby - Drink! Every time you’re eating - Drink! When you wake up - Drink! When you go to bed - drink! When you’re thinking about water - drink! This is a great task to delegate to your family/friends. Keep a water bottle in each room - always full. This is a great task for whomever is in your home with you during the day (or your partner before they leave for work). Hydration can come from a variety of sources - aim to drink plenty of water, herbal teas, and include broth-based soups in your diet to stay hydrated. Adding other sources of fluid other that water - like herbal teas, broth-based soups, etc can also help!
PPFC meals: Aim for PPFC (or as many as you can get!) at meals. Make it easier on your meal train to help you with what you need by sharing this simple PPFC acronym with them!
Protein (like chicken, steak, tofu, or yogurt)
Produce (like broccoli, apples, green beans, or cherries)
Fat (like olive oil, avocado, nuts, or olives)
Complex carbs (like rice, potatoes, quinoa, or parsnips)
Snack smart: Opt for nutrient-dense snacks like yogurt, fruits, and nuts to maintain energy levels and support milk production. Start by thinking of a few food choices that you really enjoy that nourish your body (bonus if they’re one-handed, like sticks of turkey jerky or dry roasted almonds or dried strawberries) and keep some of those in the places where you nurse your baby. Remember that your body needs fuel to recover, so just like you try to sleep while baby sleeps…also try to eat while baby eats!
Sunshine for Vitamin D and mental health: Spend time outdoors to get natural sunlight or consider a vitamin D supplement if needed to support immune function, mental health, hormone production, and more.
Pop a prenatal: Great idea to continue your prenatal multivitamin and mineral to ensure your nutrient bases are covered!
About the author
Megan Lyons
Owner of Lyons’ Share Wellness, Double Board Certified as a Clinical Nutritionist and Holistic Nutritionist & Doctorate of Clinical Nutrition (Cand)
As owner of her own wellness business, Megan has completed over 12,000 hours of 1-to-1 nutrition consulting, spoken on hundreds of stages, and reached hundreds of thousands through her…
Resources our Experts Love
Postpartum Health & Wellness Overview ↗
Breastfeeding and Nutrition Overview ↗
MindBodyGreen Postpartum Nutrition Guide ↗
Supplements we suggest (we’ve added an omega, Vitamin D, and protein powder that are safe for breastfeeding) ↗
Nutritionists
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Adult mental health
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Couples mental health
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Infant & child mental health
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Sleep coaching
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Nutritionists • Adult mental health • Couples mental health • Infant & child mental health • Sleep coaching •
When to get
expert support
If you think you need expert support, this is a great reason to pop into office hours. Sometimes you might need more support, and that's okay!
As a new mom there are tons of demands on your time. We know you will inevitably prioritize baby despite the constant reminders to prioritize self care. Below are a few gentle reminders that make prioritizing yourself can be a more urgent need (and one that translates to taking better care of your baby ultimately). These are framed as the signs and symptoms you may experience: a more urgent need framed as signs and symptoms you may experience.
Signs your nutrition needs adjustment
Persistent fatigue: Feeling tired is normal, but feeling constantly exhausted If you’re constantly feeling tired despite getting some rest, it could be a sign that your diet isn’t providing enough energy or essential nutrients. Ensuring you have a balanced intake of macronutrients and micronutrients can help alleviate this.
Mood swings or irritability: Nutritional deficiencies, particularly in omega-3 fatty acids, B vitamins, and magnesium, can contribute to mood swings and irritability. Ensuring a diet rich in these nutrients can help stabilize your mood.
Frequent infections: If you’re catching colds or infections more often than usual, it might be due to a weakened immune system from inadequate nutrition. A diet rich in vitamins C and D, zinc, and antioxidants can bolster your immune defenses.
Poor wound healing: Slow healing of postpartum wounds may indicate deficiencies in protein, vitamin C, and zinc. These nutrients are crucial for tissue repair and recovery, so incorporating them into your diet is essential for proper healing.
Low milk supply: A consistently low milk supply might indicate that you are not consuming enough calories or staying adequately hydrated. It’s important to monitor your fluid intake and ensure you’re eating enough to support lactation.
Have a question for your Coach?
Schedule time during their weekly office hours! We know not all questions come up on a schedule, which is why your Coach is also available outside of the sessions included in your Program.
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