Does It Matter What I Eat After Giving Birth?: Quick Tips for Postpartum Nutrition
By Nicole Roggow, Certified Postpartum Nutrition Coach | Published: December 1, 2025
Bringing a baby into the world is incredible, exhausting, and life-changing. During pregnancy, so much focus is placed on caring for your body. But once the baby arrives, that focus often shifts entirely to them.
Here’s the truth: your recovery and well-being are just as important. You’re the main caretaker—and possibly the sole source of food for your baby. Your body needs proper fuel to heal, recover, and keep up with the demands of early postpartum.
Here’s Why Postpartum Nutrition Matters
Your body is going through massive changes: hormone fluctuations, a drop in blood volume, healing from birth, and for many, the energy demands of breastfeeding. Add in broken sleep, taking care of other children, the demands around the house, and your nutrition becomes a lifeline.
Without adequate nourishment, everything from your mood and mental health to physical recovery and milk supply can suffer. Proper nutrition helps balance hormones, support healing, increase energy, and improve milk production—all of which benefit both you and your baby.
There Is So Much On My Plate Right Now:
What Should I Focus On?!
It may feel overwhelming to add one more thing to your plate (literally!), which is why working with a postpartum nutrition coach can make a huge difference. But here are the top areas to prioritize right now:
1. Protein Intake
Protein repairs tissue, balances hormones, and supports recovery. Aim for about your body weight in grams per day, or simply include a protein source with every meal and snack.
Easy options include: eggs, Greek yogurt, cottage cheese, lean meats, fish, high-protein pasta, beans, lentils, avocado, protein powder, protein bars
2. Quality Fats
Healthy fats help absorb key vitamins, support milk production, and stabilize blood sugar. They’re also calorie-dense, which is helpful when eating enough feels difficult.
Good options include: avocado, nuts, seeds, salmon, nut butter, coconut milk, full-fat dairy, chicken thighs, beef, eggs, olive oil
3. Complex (high fiber) Carbs
Carbs are your body and brain’s main source of fuel. They help fight fatigue, support mood, and keep your energy stable.
Good options include: oats, sweet potatoes, rice, quinoa, whole grain toast, barley, fruits, and high-fiber pasta
4. Fiber & Fluids
Constipation is common postpartum, especially after medication or iron supplements. Prevent it by eating fiber-rich foods and staying hydrated.
Good options include: carbs listed above AND berries, chia seeds, leafy greens, oats, beans, avocados.
Goal water intake: Aim for 100+ oz water daily (120+ oz if breastfeeding), we also recommend electrolytes (especially if its the summer and/or you sweat often) - here is our FAVORITE BRAND of electrolytes for postpartum mamas
5. Micronutrients That Matter Most
Iron: beef, spinach, beans
Calcium: dairy, salmon, leafy greens
Vitamin C: citrus, strawberries, peppers
Choline: eggs, lean meat, red potatoes
B12: meat, shellfish, dairy
It Doesn’t Have to Be Perfect
Your nutrition won’t always be perfect in this chaotic season. Focus on “easy wins” like ordering groceries, making freezer meals for future you, pre-cutting fruits and veggies to make them quick, repeating meals, using paper plates, asking for help, and sometimes simply grabbing a protein bar as a last resort.
The Adult Lunchable: Postpartum Bistro Boxes
Bistro Boxes
Prep 5–7 ahead of time, think little adult “lunchables” with:
Fruit and snacking veggies
Cheese sticks
Lean meats or tuna salad
Yogurt or cottage cheese
Whole grain crackers
Nuts & seeds
I originally got this idea YEARS ago (before any of my pregnancy and postpartum seasons) from one of my favorite food bloggers. The idea was genius then, but in the postpartum season (my own and many of my clients!) we have found this to be a lifesaver. HERE IS THAT LINK FOR YOU TO EXPLORE and get some ideas from.
Snack Baskets
These can also be a great back up option. I suggest filling a bin in the pantry for YOURSELF and stocking it with higher-quality snacks that you know are there as an emergency stash in the event it has been a few hours before you have been able to get a real meal (this can be especially helpful in the first few weeks postpartum). Fill that bin with:
Trail mix/nut packs
Protein bars
Applesauce pouches
Jerky sticks
Rice cakes
Dry Roasted Edamame
Nut butter packs
Postpartum nutrition truly isn’t about weight loss or bouncing back. It’s about honoring your body—fueling recovery, supporting milk supply, boosting energy, and feeling strong and capable for early motherhood. If we can focus our efforts on nutrition in this way and with this intention, our body is going to feel safe, calm, and happy which is going to then result in some really positive aesthetic changes as well. FUEL FIRST and watch the magic that unfolds!
You don’t have to do this alone. Our postpartum nutrition coaches are ready to help you navigate postpartum with confidence, energy, and support.
If you are struggling to balance recovery, nutrition, and new motherhood, you don’t have to figure it out alone. GET STARTED TODAY!Get personalized postpartum nutrition coaching that supports your healing and your baby’s growth.
