Postnatal Nutrition: A New Parent’s Guide to Nourishment during the Fourth Trimester
by Calina Selmanson
Certified Postpartum Doula, Bachelor of Science in Holistic Nutrition
Optimal nutrition following pregnancy and birth is essential for healing and proper recovery. Many cultures regard the first 30-40 days after childbirth as a sacred time that is significantly important for support and nourishment. Nutrient-dense, wholesome, and warming foods form part of a practice of care that also includes plenty of rest and hydration; together, these support the birthing person’s body in healing. The postpartum body had the remarkable ability to create a living being; it now has the task of nurturing a tiny human.
The focus of postnatal nutrition is to keep up with the increasing demands placed on the body during the fourth trimester, while allowing a balanced state. During this time of dramatic transformation, being well-nourished is an essential ingredient to a strong start in the work of recovery and becoming a parent.
What to Eat in the Days, Weeks and Months Following Birth for Optimal Postnatal Nutrition
I firmly believe in letting cravings and intuition guide meal selection. It is important to honor what your body is asking for; this often translates to a nutritional need. Allow your imagination, appetite and taste buds to direct you to fortifying foods, along with some general guidelines outlined here.
Warming foods may help aid overall healing and can encourage lactation for those planning to breast or chest feed. Broths, soups, stews, congee, warm, cooked grains, fresh eggs, olives, herbal teas and infusions, custards, steamed puddings, slow cooked meats and warming spices are foods traditionally held to bring healing benefits. Healthy fats such as avocados, coconut oil, cold water fish like salmon, and fatty fish like sardines, mackerel and herring are protein-packed and can impart nutritional value to breast milk as well.
Whole fat dairy, if tolerable, is beneficial for diets needing increased levels of protein. Greek yogurt, ghee, grass-fed milk, and coconut milk are all good additions in a regular rotation. This is not an exhaustive list of recommended foods, and substitutions can be made for vegetarian and vegan diets.
One of my favorite books discussing postnatal nutrition is The First Forty Days: The Essential Art of Nourishing the New Mother. This book is chock full of tasty recipes, ingredient shopping lists, and beautiful art.
Mama Meals has some really nice recipe guides and ideas as well as meal delivery services.
Meal Planning for Postpartum Nutrition
Planning and preparing meals can feel especially challenging with a newborn to care for.
Planning ahead for postpartum meals can help reduce stress and increase the chances of healthy, nutrient dense foods on the table, with a new baby in the mix.
Consider stocking the freezer with meals during the third trimester. It can be a nice nesting activity to make favorite dishes ahead of time. I often suggest to clients that they prepare double batches of dinners, when cooking during the week and stash one batch in the freezer. If short on freezer space, consider buying a small, extra freezer that may come in handy for breastmilk storage down the road. Or ask a family member or friend to store food for you.
It can also be very helpful to have a Meal Train set up before the baby arrives, to allow friends and families to visit with fresh meals. You can specify foods you and your family crave or any dietary restrictions with this service and ask for gift cards for meal delivery services like GrubHub or DoorDash, or even having ingredient delivery planned if you prefer to cook yourself at home.
It may be harder to find ingredients in the meals from services that are wholesome and nutrient dense. That’s alright - comfort foods can also be a part of recovery, and they can always be paired with some salad mix or veggies that you have on hand. Some parents may want to ask friends and family to bring freezer meals to the baby shower! I have seen this work really well and filled my own freezer with this theme at my son’s shower.
Understanding the Increased Postnatal Nutritional Demands in The Fourth Trimester
Micronutrients - Vitamins A-Z
These vitamins are abundant in a varied diet but if you are struggling to get enough nutrients due to low appetite, dietary restrictions, etc., work with your medical provider to confirm the continued value of a prenatal vitamin or other supplementation.
Calories
It’s normal to need additional calories to fuel healing and milk production. You can get these additional calories by eating two extra snacks or an extra meal that’s about the size of a regular lunch portion each day. If you’re feeding multiples, you may need an extra “extra” snack.
Protein
This macronutrient need increases while lactating. Good sources of protein include lean meats, tofu, full-fat dairy, edamame, beans/legumes, quinoa and nuts.
Healthy Fats/Essential Fatty Acid
It is recommended that lactating people consume 8 to 12 ounces of fish per week or take a DHA/EPA supplement. If eating fish, opt for varieties low in mercury. DHA, in particular, is important for fetal brain development. If vegetarian, you can find vegetarian supplements with the same benefits.
Iron
Low iron or anemia is common during pregnancy and can be compounded by blood loss during birth. You may be given an iron supplement and/or eat food rich in iron such as dark, leafy green veggies and red and organ meats. Eating vitamin C rich foods or using a vitamin C supplement can aid iron absorption. If taking a supplement, try to avoid ferrous sulfate and ferrous fumarate which can be tough on digestion and cause constipation. Some new parents choose to encapsulate their placenta as a source of iron.
Choline
Choline is vital for baby’s brain development, and lactating individuals are recommended to increase their intake to replenish their own stores and meet baby’s needs. Dietary sources include meat (particularly organ meats), eggs, poultry, fish, and dairy products; cruciferous vegetables, certain beans, nuts, seeds, and whole grains are also sources of choline. You can talk to your provider about taking a choline supplement as well if you struggle to get enough from dietary sources.
Iodine
Iodine is an essential micronutrient that the body cannot produce on its own. Iodine is important for thyroid function and fetal/infant development. Good food sources of iodine include seaweed, eggs, cod, greek yogurt, enriched bread, iodized salt, and oysters. It is often contained in a prenatal vitamin.
Support Your Postnatal Nutrition with Hydration
Stay hydrated by keeping a water bottle nearby while nursing or caring for your baby. A good guideline to aim for is "drink to prevent thirst.” It is normal to feel thirsty while breastfeeding, as this is a common side effect of the hormone oxytocin - and it’s a sign that your body is asking for hydration. Water or caffeine free tea, electrolyte beverages or other healthy clear fluid. Water is extra important to prevent constipation.
Grains, Grains, Grains
Postpartum is not the best time to cut carbs or restrict grains. For those who can tolerate them, most grains are a good source of B vitamins and fiber, and may help support breastmilk production. Oats are a well-loved example of a grain that is often recommended for new parents. See below for delicious ideas to increase protein and nutrient content of oatmeal.
Galactagogues
Galactagogues are substances that support breastmilk production. These can be foods, herbs, and certain medications. Some galactagogue-rich foods include whole grains, leafy greens, lentils, beans, nuts, and seeds. Herbal sources include cardamom, cumin, coriander, caraway, dill, fenugreek, blessed thistle, and alfalfa. Chai tea is a nice way to both encourage warming and boost milk supply! Fun fact: Many galactagogue herbs are also beneficial for babies and can aid digestion/prevent gas.
If you are concerned about your milk supply, our lactation team is available to help you create a holistic plan to support your goals.
Special Considerations for Postnatal Nutrition
C-sections
For those recovering from cesarean birth it is even more important to focus on foods that encourage tissue healing and replenishing iron stores. Specifically vitamin C, E and zinc. Some birthing individuals experience a delay with milk coming in after a surgical birth, so more emphasis should be given to proper hydration, rest, and seeking professional lactation support. Increasing fiber intake may help prevent constipation as this may be more of an issue due to pain medication.
Birth Injuries
Include more iron rich and protein dense foods with nutrients to encourage tissue healing, if physical trauma occurred.
Multiples
Typically a more demanding pregnancy, there may have been issues with consuming enough calories due to nausea and vomiting. Care should be given to increase overall intake of nutrient dense foods. Protein and calories are specifically in higher demand when breastfeeding multiple infants. Eating many small meals and nutrient dense snacks throughout the day can be a good tactic.
Food Restrictions/Special Diets/Allergies
Optimal postnatal nutrition can be more challenging when either parent or infant have food restrictions. Working with your care provider or a nutritionist can help make it easier to get the nutrients you need - in an enjoyable way!
If your infant is struggling nutritionally, our professional lactation team can join your care team to help address sensitivities, troubleshoot issues, and guide on formula selection or other feeding techniques to reduce challenges.
Snack Baskets to Help You Keep to a Healthy Postnatal Diet
Postpartum can be very hectic and isolating at times. When my daughter was a newborn, I felt like I lived on Luna Bars! This was not the healthiest or the most interesting snack after a while. Having a well-stocked snack basket, with a variety of non-perishable foods, can make a world of difference.
Some ideas for foods to include in your snack basket: low-sugar granola and whole food nutrition bars, nuts, seaweed, dried fruit, jerky, and a little dark chocolate doesn’t hurt. Keep near you at the nursing/baby care station or move room to room, if needed.
Postpartum Weight Loss
Be gentle with yourself. Your body has done and is doing remarkable things. Postpartum weight loss should not be rushed. It takes nine months for the average pregnancy to grow and change the body and it can easily take nine more months to get closer to the pre-pregnancy body. However, the body you have now will be different from the one before pregnancy and birth. If body image issues are a concern, it is important to explore ways to get support and perspective. This may be talking with a loved one, a friend who has been pregnant and has encouragement to offer, or perhaps a mental health care provider. Incorporating gentle movement and exercise as your body allows can help with both the physical and emotional aspects of living in your changed body.
Five Essential Tips for New Parents
We created this guide to help parents simplify their to-do list around preparing for the fourth trimester, because we believe that a supported, restful postpartum experience brings lifelong benefits to parents and their children.
Vitamins & Supplements to Consider for Postpartum Nutrition
Prenatal Vitamins
Your medical care team (physician, nutritionist, etc.) can advise on continued use of your prenatal vitamins, incorporating fiber and/or probiotics to support digestion, and considering supplementation to meet your nutritional needs during your perinatal and lactation journey.
Get Inspired for Optimal Postnatal Nutrition by Our Favourite Recipes from the Postpartum Recipe Series by Bridgetown Baby
Getting More Support with Postpartum Nutrition
I hope this postnatal nutrition guide has been informative, and will help inspire healthy food choices and a well-stocked kitchen as you gather meal ideas and recipes for your fourth trimester journey. The goal of this post is to help to take some strain off the postpartum period, with less meal prep and dishes to wash! Enjoy the process and savor each bite, while soaking in all the sweet moments with your new little one.
Friends, family, and other forms of postpartum care can help to make it easier to get good nutrition in the postpartum period, whether by preparing foods or taking care of other household and family needs so you can get your hands dirty in the kitchen.
Bridgetown Baby’s postpartum doulas can support with kitchen witchery or other practical household magic and baby care, so your whole household can be nourished. Find out more - book a complementary inquiry call with our Family Care Team today!
Information provided in the blog is for educational purposes only and does not substitute for professional medical advice. For more information, please see our disclaimer.