Postpartum Nutrition: Fueling Your Recovery
Your body has done incredible work growing and delivering a baby. Now it's time to focus on recovery nutrition.
Increased Nutrient Needs
If breastfeeding, you actually need more calories now than during pregnancy—about 500 extra calories per day.
Key Nutrients for Recovery
Protein
Essential for tissue repair. Aim for 71g per day if breastfeeding.
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Join 75,000+ moms using The Prenatal Nutrition Library app for evidence-based meal plans, recipes, and expert guidance.
Iron
Replenish stores lost during delivery. Include red meat, spinach, and fortified cereals.
Calcium
Critical if breastfeeding, as your body will draw from your bones if intake is low.
Omega-3 Fatty Acids
Support your mood and your baby's brain development through breast milk.
Foods That Support Milk Supply
- Oatmeal
- Brewers yeast
- Fenugreek
- Fennel
- Plenty of water
Practical Tips
- Prep freezer meals before baby arrives
- Accept help with meal prep from visitors
- Keep one-handed snacks accessible
- Stay hydrated—drink water every time you nurse
Ryann Kipping
Licensed Dietitian & Founder of The Prenatal Nutrition Library
Prenatal dietitian with a Master's in Public Health and author of The Feel-Good Pregnancy Cookbook. Founder of The Prenatal Nutrition Library App.
