The Importance of a Healthy Postpartum Diet for New Moms

Many new moms who gain a healthy weight during pregnancy find that they return to their old weight within six months to a year after giving birth. While some women seem to "bounce back" within months, it's not necessarily a realistic goal. New moms need nourishment from foods, and the vitamins and minerals can help aid in a speedy recovery. In fact, some experts argue that a healthy postpartum diet is as important (if not more) than a healthy pregnancy diet. But what does that look like? Here, we'll go over the importance of a healthy postpartum diet along with recommendations on what to eat after giving birth.

The Importance of Postpartum Nutrition

Oftentimes, we focus on creating a healthy meal plan during pregnancy to support a growing baby. But your body doesn't just bounce back after childbirth. You spend nine months growing and nourishing another human being, so it's more than reasonable to assume that it will take some time for your body to repair and recover. The body is amazing in this way, but it does require a little extra help. Eating a healthy diet is one of the best ways to do this. There are several reasons why postpartum nutrition is so important, some of which include the following:

Breastfeeding

Even though you may want to start trying to lose weight postpartum immediately, it’s important to consider what your body needs, especially when breastfeeding. Your body needs 400 to 500 calories above your normal intake to have enough energy to support milk production. These extra calories help maintain your energy levels, especially during the early months when sleep is scarce and your body is still adjusting. Healthy eating during breastfeeding also promotes your milk supply, ensuring your baby receives all the nutrients needed for healthy growth.

Postnatal Healing

After giving birth, your body is in the process of postpartum recovery. Nutrient-rich foods can help speed up this process. Protein, for example, is essential for repairing tissues, while vitamins like A and C help with wound healing and immune system support. Incorporating healthy fats into your diet can promote cell regeneration and help reduce inflammation. Whole foods, rich in antioxidants and anti-inflammatory properties, are particularly helpful in reducing any lingering postpartum swelling and improving overall recovery.

Hormones

Your postpartum diet can have a direct impact on your hormonal balance. After birth, your body experiences significant postpartum hormonal changes, including a drop in estrogen and progesterone. Eating a balanced diet can help stabilize these hormones and regulate mood.

Mental Health

Postpartum nutrition also has a profound impact on your mental health. Nutrient deficiencies, especially in vitamins like B12, folate, and vitamin D, have been linked to an increased risk of postpartum depression. While healthy eating can help play a part in mental health, postpartum mood disorders are serious and should be addressed as soon as possible. If you or your partner experience any signs or symptoms, talk to your doctor as soon as possible.

Tips for a Healthy Diet During the Postpartum Period and Beyond

Postpartum eating is a great way to nourish your body and ensure healthy development in your newborn. However, deciphering between what's healthy and what's not can be challenging (especially regarding portion sizes and which foods to avoid). Here are some tips for healthy meal planning and some of the best foods for postpartum health.

Stay Hydrated

Hydration is essential during the postpartum period, especially if you're breastfeeding. Drinking plenty of water helps maintain milk production and supports your body’s healing process. Ideally, breastfeeding women should aim for up to three liters of water daily (more if you're exercising or sweating a lot). Try carrying a water bottle throughout the day to ensure you’re getting enough fluids.

Increase Calories While Breastfeeding

While cutting calories to lose weight may be tempting, your body requires more energy to produce milk. As mentioned, an extra 400 to 500 calories per day is ideal when breastfeeding, but don't get this extra energy from empty calories. Focus on nutrient-dense foods like whole grains, lean protein, and fruits and vegetables to ensure you provide the best nourishment for you and your baby.

Load Up on Whole Foods

Whole foods like fruits, vegetables, whole grains, and lean proteins should form the foundation of your diet. These foods are packed with essential vitamins, minerals, and fiber that support your energy levels, digestion, and overall well-being. Some of the healthiest postpartum foods to add to your postnatal diet include:

• Lean beef (great for iron deficiencies)
• Salmon (has healthy DHA levels, but limited to twice weekly to avoid excessive mercury)
• Low-fat dairy (vitamin D and calcium)
• Eggs (excellent protein and high in choline)
• Berries (filled with antioxidants)
• Sweet potatoes (beta-carotene-rich complex carb)
• Leafy greens (rich in iron and folate)
• Oats (high in fiber and good complex carbs)
• Legumes (perfect for plant-based protein)
• Chia seeds (rich in fiber, omega-3, and antioxidants)
• Avocados (a great source of healthy fat)

If you're not sure what to include in your diet, talk to your doctor for recommendations based on your current health needs.

Get Plenty of Protein

Protein is key to your body’s recovery and muscle repair after birth. Include lean protein in each meal to help keep you full and satisfied. This can also prevent you from getting cravings or snacking on empty calories, thus aiding in long-term weight loss. Some great protein sources include chicken, fish, eggs, beans, and legumes. Vegans and vegetarians can also get plant-based protein from quinoa and tofu.

Find Fiber-Rich Options

Fiber is important for digestive health and can help prevent constipation, which is common after childbirth. Fiber also helps regulate blood sugar and keeps you feeling fuller longer, which can aid in maintaining energy levels throughout the day. Your doctor may recommend a specific fiber target, but breastfeeding women typically need about 29 grams daily.

Avoid Processed Foods

While it’s tempting to grab processed foods for convenience, they’re often high in sugar and unhealthy fats, negatively impacting your health and energy levels. Aim to limit processed snacks whenever possible. While this can be difficult in certain situations, remember that your eating plan doesn't have to be 100% all-or-nothing. It's okay to indulge now and then if you're eating foods that are packed with vitamins a majority of the time.

Keep Taking Prenatal Vitamins

Even though you’re no longer pregnant, it’s a good idea to continue taking your prenatal vitamins for a while postpartum. These vitamins (especially folic acid) can help fill nutritional gaps and support recovery. However, it's best to discuss this with your OB/GYN to ensure you're doing the right thing for your needs.

Limit Alcohol Intake

While it’s okay to have the occasional drink, be mindful of how alcohol can affect your body, especially when breastfeeding. Alcohol can interfere with your milk supply and may impact your energy levels and overall health. If you choose to drink, make sure it’s in moderation and spaced out from breastfeeding sessions. You can read more about alcohol and breastfeeding here.

A Note on Postpartum Weight Loss

While a lot of new moms might want to drop the weight gained during pregnancy quickly, it's important to remember that crash diets are never a solution. Your body needs the extra nutrients after giving birth, especially if you breastfeed your newborn. When you don't meet basic nutritional needs by eating too much of a deficit or not getting enough fruits and vegetables, your body may lack the necessary vitamins and minerals to function at its best. This can result in decreased energy levels, low breast milk output, and even problems with sleep.

Instead, try to approach weight loss as a gradual process. According to the Academy of Nutrition and Dietetics, a slow weight loss of about one pound per week is ideal if breastfeeding. This is still progress and can help you avoid malnutrition when losing weight. Plus, it's no secret that slow weight loss tends to be more successful than the yo-yo effects of crash diets. So, focus on eating the best foods to fuel your body and keep your energy levels high, get in some postpartum exercises, and don't hesitate to talk to your doctor if you have any questions or concerns.

To support a healthy postpartum period, order an insurance-covered breast pump from Byram Healthcare. Breast pumping is a great way to help nourish your baby and keep your milk supply high as you navigate the new world of parenthood. If you're having any trouble with breastfeeding, connect with one of our specialists to find lactation support today.