POSTNATAL NUTRITION GUIDE

Madison Dore
Sep 3, 2024
3 min read

The postnatal period, especially immediately postpartum, can be extremely challenging. It comes with a dramatic drop in hormones and nutrients after labour & delivery, sleep deprivation, an entire new routine that changes every day, limited time to eat, drink and exercise and a whole new little human to look after.

This is such a crucial time in both parents' life, but especially the mother's with all the changes that are occurring within her body. In order to support all of these processes and best aid recovery, nutrition places an extremely important role. Just as we fuel our bodies to run a marathon, we must fuel it for the marathon of labour, birth and postpartum. They don't call it labour for nothing 😉

Appropriately fuelling your body after baby will make the world of difference.

So what do you need to focus on?

Some main, key takeaway points are;

During pregnancy, labour & birth, your body uses A LOT of energy stores
Postnatally, your energy requirements remain high to help restore these lost nutrients and support recovery & feeding
It is estimated that your body requires approximately 300-500 additional calories per day during the postnatal period (closer to 500 if exclusively BF)
For the average woman, this is going to be anywhere between 1900-2500 calories per day minimum in total
Adequate food & hydration will best support your milk supply overall
The postpartum period is a time for rest & recovery, not ‘bouncing back’
postpartum recovery can take anywhere between 18 months - 2 years (this is normal)

So how can you make sure you'r getting enough?

There is no need to count/track your food - your energy levels, milk supply and mood are all good indicators of adequate intake. Here are some tips to ensure you’re getting enough;

pre cook/batch cook some meals & snacks and freeze them
organise a food train from friends & family
ensure you’re having a protein source in each meal
make snacks that can be eaten one-handed
continue a quality prenatal supplement for the duration of BF or up to 12 weeks postpartum
opt for nutrient-dense foods (ie. yoghurt, meat, seafood, whole grains, eggs, avocado, fruit & vegetable variety)
stay hydrated - aiming for 2-3L water per day, especially if BF and utilise electrolytes

What is postnatal depletion?

The complete hormonal, emotional and physical depletion of a woman post birth. This can affect overall mood, bonding with baby, your relationships, mental health and ability to complete usual every day tasks. Often this comes hand in hand with postnatal depression due to the dramatic changes that occur in the immediate postpartum period.

This can be avoided through adequate nutrition and support from loved ones.

6 foods that can support your postpartum and BF journey;

Eggs
Red meat
Fatty/oily fish (salmon, oysters, sardines)
Oats
Yoghurt
Nut & seeds or granola

Focussing on nutrient dense, whole foods will allow for the most nutritious diet to assist recovery, milk supply and overall postpartum health after baby. Ensure you’re eating regular meals as much as possible & include the foods you love! HOWEVER, remember that eating something is better than nothing.

Other helpful resources;