Postpartum nutrition guide
Healthy eating after giving birth doesn't have to be intimidating. Keep it simple, plan ahead, involve your support system and enjoy this new chapter in your life.
While you may be eager to return to your pre-baby weight and exercise routine, prioritize nutrition and healing above weight loss. Your body just did something amazing, and it needs proper fuel to recover and care for your little one.
Your postpartum nutrition needs
Set aside time to meal plan. Cooking dinner every night with a newborn can feel overwhelming. This is where meal planning becomes a game-changer. Set aside time each week (maybe during nap time or when you have a partner or someone else to help watch the baby) to plan your postpartum meals around nutritious staples that are easy to prepare. Stock your kitchen with those fruits, vegetables, whole grains and lean proteins so that healthy options are always within reach.
When you have a plan, you'll spend less time stressing about what's for dinner and more time enjoying all those new and amazing moments with your little one.
Meal prep doesn't have to be a solo mission. Get your partner, older kids or visiting family members involved in washing and chopping vegetables, portioning out snacks or preparing freezer meals. Not only does this lighten your load, but it also helps everyone feel like they're contributing. Having pre-washed fruits, cut vegetables for soups or stir-fry dishes and ready-to-eat snacks in the fridge makes healthy eating almost effortless when you're running on minimal sleep.
This information is provided in collaboration with Baylor Scott & White Health. For more postpartum guidance, visit this article by Kristen Richeson Carmichael, MD, FACOG: From Bump to Beyond: A guide to the fourth trimester
Prepare nutritious options in advance for sleepless nights. After nights of waking up over and over again, you're going to need snacks to keep your energy up throughout the day. Keep nutritious options readily available, so you're not reaching for whatever's quickest.
Have fresh produce on hand for quick and easy snacks. Fresh fruits like apples with the skin on and berries are excellent choices—they're packed with fiber, vitamins and nutrients that give you real, sustained energy. Have these washed and ready to grab from the fridge whenever hunger strikes. Protein bars, Greek yogurt and hummus with veggies are also great options for snacks.
This information is provided in collaboration with Baylor Scott & White Health. For more postpartum guidance, visit this article by Kristen Richeson Carmichael, MD, FACOG: From Bump to Beyond: A guide to the fourth trimester
Keep a water bottle nearby. Hydration is crucial for postpartum recovery and especially important if you're breastfeeding. Aim for twelve 8-ounce cups of noncaffeinated fluids each day. Keep your favorite water bottle nearby and make refilling it part of your routine.
Limit caffeine intake. While you don't need to eliminate caffeine entirely, do limit your intake—it can affect newborns, particularly those born prematurely. Swap some of those coffee cups for water, herbal tea—like peppermint, chamomile or rooibos—or other caffeine-free beverages.
This information is provided in collaboration with Baylor Scott & White Health. For more postpartum guidance, visit this article by Kristen Richeson Carmichael, MD, FACOG: From Bump to Beyond: A guide to the fourth trimester
Limit high-mercury fish and alcohol while breastfeeding, and choose lower-mercury seafood in moderation. The foods you should actually limit when you are breastfeeding are fish high in mercury—such as mackerel and tuna—and you should moderate lower-mercury fish and shellfish, such as sardines, salmon, cod, tilapia, trout and shrimp. Also, avoid alcohol for at least the first three months.
Most other foods are safe to enjoy while breastfeeding, but avoid foods that consistently seem to bother your baby. You've probably heard warnings about spicy foods, gassy vegetables or other supposed troublemakers while breastfeeding. Here's the reality: most foods are perfectly fine. If you notice that something you ate seems to bother your baby, stop eating it for about three days, then reintroduce it. If the issue returns, that food might genuinely be a trigger. If not, it was likely just a coincidence.
This information is provided in collaboration with Baylor Scott & White Health. For more postpartum guidance, visit this article by Kristen Richeson Carmichael, MD, FACOG: From Bump to Beyond: A guide to the fourth trimester
Accept help when it's offered. When someone asks if they can bring you a meal, say yes! Let them know exactly what you want to eat—something you'll genuinely look forward to. You're juggling incredible responsibilities both inside and outside your home while caring for a newborn.
There's no prize for doing it all alone. Friends and family want to support you during this time, so let them. Whether it's meal prep, grocery shopping or cooking dinner, accepting assistance allows you to focus on what matters most—your recovery and bonding with your baby.
This information is provided in collaboration with Baylor Scott & White Health. For more postpartum guidance, visit this article by Kristen Richeson Carmichael, MD, FACOG: From Bump to Beyond: A guide to the fourth trimester
If you're breastfeeding and identify as vegetarian or vegan, talk with your healthcare provider about your vitamin needs. If you eat little or no animal products, you may not get enough vitamin B12 or iron. These nutrients are important for you and your baby’s health and development. Talk with your healthcare provider about whether you need a vitamin or supplement.
This information is provided in collaboration with Baylor Scott & White Health. For more postpartum guidance, visit this article by Kristen Richeson Carmichael, MD, FACOG: From Bump to Beyond: A guide to the fourth trimester
Foods to prioritize for postpartum health
When you’re breastfeeding, your body needs more of certain vitamins and nutrients, including vitamins B12, B9 (folate), D and A, iodine, and choline. The CDC recommends getting 290 mcg of iodine and 550 mg of choline each day while breastfeeding. Explore the foods and recipes below to learn how to get these vitamins and nutrients.
Dairy products
Dairy products provide calcium, protein, iodine, and other important nutrients that support postpartum recovery breastfeeding nutrition needs.
Eggs
Eggs provide protein and choline, which help support your body’s recovery and your baby’s healthy growth and development.
Meats
Meat provides protein, iron, vitamin B12, and other nutrients that support postpartum recovery, energy, and healthy blood cells.
Low-mercury seafood
Provides protein, omega-3 fats, and important nutrients that support postpartum recovery and your baby’s brain development while breastfeeding.
Foods to be mindful of while breastfeeding
While there are some foods you should stay mindful of, you usually don’t need to avoid certain foods while breastfeeding. Focus on eating a variety of healthy foods, while being careful of some types of seafood and how much caffeine you have.
Alcohol for first three months
Limit alcohol while breastfeeding. Not drinking is the safest choice. If you do have a drink, the CDC recommends waiting at least 2 hours before breastfeeding.
Excessive caffeine
Small amounts of caffeine can pass to your baby through breast milk. Up to 300 mg of caffeine a day (about 2 to 3 cups of coffee) is usually okay while breastfeeding.
High-mercury fish
Fish like shark and swordfish can contain high levels of mercury, which can harm your baby’s developing brain and nervous system if breastfeeding.
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