Nutrition During Postpartum Period
Fertility, pregnancy, and childbirth receive a lot of attention in the nutrition and women’s health space, so much so that the postpartum period (and planning for it) may not be on your radar until you are in it.
The truth is that a mother’s nutrition continues to be incredibly important postpartum. You need plenty of nutrients to heal from childbirth and rebuild nutrient stores. Add breastfeeding to the mix, and you need even more nutrients to support milk production and a growing infant.
Even so, we live in a culture where there is a lot of pressure on women to “bounce back” to their pre-baby weight and normal life after birth, which isn’t realistic or necessarily healthy. And it brings up a lot of questions and uncertainty for new moms.
Today’s article will dive into the postnatal period and commonly asked questions about postpartum nutrition, exercise, weight loss, postpartum tips, and more.
Common Questions for Postpartum Mothers Nutrition
Let’s start with some postpartum basics:
- What is the postpartum period?
- How long does the postpartum period last?
Postpartum refers to the period after childbirth. Sometimes, it’s called the “fourth trimester,” and in many circles it only includes the first six weeks to three months after pregnancy.
In practice, this definition is limiting. It implies that women should be back to their pre-pregnancy state on a short timeline. It’s common for it to take anywhere from several months or a year to two to three years to feel adjusted to motherhood and a sense of normalcy.
Now, let’s move on to nutrition and postpartum needs.
How Much Should New Mothers Eat?
Pregnancy, labor, and childbirth are energy and nutrient-intense events in a woman’s life. It takes an incredible amount of nutrition to provide the building blocks for a baby while supporting the mother’s health.
Postpartum nutrition needs don’t just drop back to pre-pregnancy requirements right away. Nutrition needs continue to be elevated to support tissue healing and repletion of nutrient stores.
There isn’t a specific postpartum diet every woman needs; nutrient needs are highly individual because of body size, type of delivery, blood loss, and other factors. Your dietitian at Lizzy Swick Nutrition will help you understand your unique needs and how to implement a postpartum food plan.
What About When Nursing?
If you can breastfeed, it’s highly encouraged to exclusively breastfeed for the first six months and then continue (along with solid food) for two years. Breastmilk provides the best nutrition to your infant and has many health benefits for the mom, too. Breastfeeding helps you return to an ideal weight and prevent diseases such as breast and ovarian cancer.
Breastfeeding requires additional nutrients. Begin with your baseline post-pregnancy diet and add about 500 calories of nutrient-dense food daily while breastfeeding. Your nutrition needs adjust daily to the needs of your baby; tune into hunger as a guide.
Which Nutrients Should New Mothers Prioritize?
The best foods to eat postpartum, especially early postpartum, are warming, nourishing foods, rich in nutrients like soups, cooked grains, starches and stews. You require all the macronutrients – quality protein, whole carbohydrates, and good fats – to support healing and breast milk production. This is not the time to restrict or follow extreme dieting protocols.
Protein is essential for tissue repair and healing the body after a vaginal or cesarian delivery. Protein needs increase for nursing women from their pre-pregnancy states. The RDA for protein necessary for breastfeeding mothers is an additional 25 g of protein per day, the same as in pregnancy.
Protein intake does not seem to affect milk composition. Research comparing high protein, low protein, animal protein, and vegetable protein diets have shown no difference in protein composition in human milk. It can also help satisfy intense postpartum hunger.
Good sources include:
- Tofu, tempeh, edamame
- Beans, lentils, peas
- Protein powder
- Eggs
- Quality unsweetened dairy as tolerated
- Fish and seafood
- Lean poultry
When you choose whole foods, you’ll naturally get more micronutrients – vitamins and minerals – in your diet. Iron is a nutrient of concern for postpartum health, as blood loss from delivery can contribute to anemia.
It’s very common to be plant-based right now and it’s important to know that iron needs postpartum are important regardless if you are an omnivore or some version of plant-based. That said, iron needs postpartum drop from 27 mg during pregnancy to only 9 mg postpartum. You can easily meet these needs on a plant-rich diet.
High-iron plant foods include:
- Tofu, 3 mg iron per 4 oz serving
- White beans, 4 mg iron per ½ cup (90 g) serving
- Lentils, 3 mg iron per ½ cup (100 g) serving
- Quinoa, 3 mg per 1 cup (185 g) serving
- Pumpkin seeds, 2 mg iron per ¼ cup (30 g) serving
- Dark chocolate, 2 mg per 1 oz serving
- Cashews, 2 mg per 1 oz serving
Note that fortified whole grains and cereals can be a good source of iron on a plant-rich diet so don’t undervalue the role of whole grain breads and cereals in your postpartum recovery.
Besides protein and iron, other nutrients to prioritize include:
- Vitamin A
- Choline
- Calcium
- Omega-3 fats
- Iodine
- Vitamin B12
- Vitamin D
- Fiber
At Lizzy Swick Nutrition, your postpartum meal plan transforms food lists into everyday meals that help you nourish, heal, and mother.
Are There Postpartum Weight Loss Diets?
Even though there is a lot of pressure to lose pregnancy weight fast, dieting and food restriction can impair postpartum health, reduce milk supply, and contribute to postpartum exhaustion and perinatal mood disorders.
For the early days and weeks post-pregnancy, there is no need to focus on weight. Instead, work with your LSN dietitian to focus on a nutrient-dense diet, rest, recovery, and breastfeeding. By allowing your body to recover without the added stress of dietary restriction, your weight will shift in time. The habits that you form now will lay the foundation for the right hormonal milieu for your body to release weight when you’re ready to work on the focused effort of weight loss.
After the initial phase of postpartum is past, consider your body composition and health goals, and contact Lizzy Swick Nutrition to get the ball rolling. We can help uncover the behavioral obstacles and any metabolic imbalances to help support sustainable weight loss while maintaining your milk supply and nutrient status.
While you might feel awkward in your postpartum body, remember that you can only have one goal at a time. The first few days and weeks postpartum your number one goal is to be nourished in whatever way allows you to be the healthiest version of yourself mentally and physically for your baby. If you’re preoccupied with too much restriction you wont have the energy, well-being or time that your little one needs.
Healthy weight loss comes from a place of love and self-care.
When Can New Mothers Start Regular Exercise?
Before you start exercising, be sure your doctor clears you for exercise. This clearance is usually part of your six- or eight-week postpartum follow up appointment.
Begin slowly with exercise and listen to your body; there is no need to push yourself, especially when sleep is poor. You may feel good with walking, yoga, and fitness classes where you can bring your baby. Seeking support from a pelvic floor physical therapist can also help you transition back to exercise.
Be gentle with yourself as reestablishing regular exercise routine can take some time. Plus, exercise may look different with kids. You might walk more with a carrier or stroller and choose exercise videos during nap time. Sometimes, you may need to skip exercise for a nap, which is another wonderful way to care for yourself.
Which Foods Should You Avoid in the Postpartum Period?
Postpartum needs are high, and nutrient-dense foods are the priority. By focusing on quality, whole foods, you’ll naturally displace some of the less desirable processed foods from your diet.
While I don’t have a list of foods to avoid after giving birth that you need to follow strictly, it’s helpful to avoid foods you are sensitive to, trans fats, ultra-processed snacks, and excess caffeine and alcohol.
If you need a treat (and don’t all moms!), choose one with quality ingredients, and eat it slowly with pleasure!
What Are Some Other Nutritional Tips New Mothers Should Know?
Here are some of my top tips for new moms:
- Continue to take your prenatal multivitamin and mineral supplement and omega-3s.
- Plan so food is ready and available when you need it. Making freezer meals ahead of time is a great strategy.
- Ask for help with shopping and food preparation.
- Stay hydrated.
- Trust your body and your hunger levels. Don’t be afraid of your hunger!
- Get support – from other moms, your doctor, a lactation consultant, a therapist, and your dietitian.
Postpartum can be challenging for many women, and we are here to support you at Lizzy Swick Nutrition with a listening ear, expert guidance, and realistic nutrition and self-care strategies to ease your transition to motherhood and help you feel your best.
References
- Lopez-Gonzalez DM, Kopparapu AK. Postpartum Care of the New Mother. [Updated 2022 Dec 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-.Available from: National Center for Biotechnology Information
- Meek, J. Y., Noble, L., & Section on Breastfeeding (2022). Policy Statement: Breastfeeding and the Use of Human Milk.Pediatrics, 150(1), e2022057988.
- Ruiz de Viñaspre-Hernández, R., Gea-Caballero, V., Juárez-Vela, R., & Iruzubieta-Barragán, F. J. (2021). The definition, screening, and treatment of postpartum anemia: A systematic review of guidelines.Birth (Berkeley, Calif.), 48(1), 14–25.
- Ball, L., de Jersey, S., Parkinson, J., Vincze, L., & Wilkinson, S. (2022). Postpartum nutrition: Guidance for general practitioners to support high-quality care.Australian journal of general practice, 51(3), 123–128.
- Bernabé, B. P., Tussing-Humphreys, L., Rackers, H. S., Welke, L., Mantha, A., & Kimmel, M. C. (2019). Improving Mental Health for the Mother-Infant Dyad by Nutrition and the Maternal Gut Microbiome. Gastroent
