Postpartum Nutrition - Health Chef Julia

Postpartum Nutrition: Tips for Healthy Eating

October 20, 2022

Nourishing yourself after giving birth is just as important as it is during pregnancy. Postpartum nutrition is critical for new mothers. Nursing women need about 500 extra calories each day to stay healthy and produce nutritious breast milk.

Postpartum depression and/or anxiety affect roughly 10-15% of new moms. According to studies, nutrition can reduce your risk for PPD, as nutrient deficiencies can play a role in postnatal mood disorders. Pregnancy and breastfeeding typically deplete your levels of iron, calcium, Omega-3 fatty acid, vitamin B12, selenium, and zinc. 

Postpartum nutrients, you need


Iron sources include red meat like beef, bison, liver, and lamb; dark leafy greens like kale, collards, and spinach; lentils; black beans; and dark chocolate. 


Zinc can be found in pumpkin seeds, lamb, chickpeas, cocoa powder, and grass-fed beef.

Vitamin B12

B12 is required for proper red blood cell development and energy production. B12 sources include clams, tuna, liver, beef, and salmon. You can also get it from fortified dairy and cereals. Vegans are advised to take a B12 supplement. 

Omega-3 fatty acid

Good sources include salmon, sardines, fortified eggs, and dairy. 

Best postpartum foods to eat 

  1. Protein Rich Soups and Stews: soups made with bone broth are healing, nourishing, and warming.
  2. Healthy Fats: these include nuts, avocados, olive oil, and fatty fish 
  3. Seafood: try seafood with a lower mercury sources like wild-caught salmon and albacore tuna, freshwater trout, sardines, and wild caught cod.
  4. Whole grains: oats, quinoa, brown rice and whole wheat bread
  5. Vegetables: including leafy greens, bell peppers, broccoli, avocados, carrots, kale, sweet potatoes, tomatoes, celery and cabbage
  6. Low-fat or fat-free dairy, like yogurt, milk, cheese and eggs

Are you currently on a postpartum journey? If you are not sure what to cook, check out my custom 30-day meal plan and recipes. Take control of your eating habits and start fueling your body with real, clean foods. It just might change your life!

Check out my Instagram for fun, easy cooking ideas you can make at home.

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