15% OFF plus FREE Shipping on the Postpartum Essentials Bundle! Use Code "Bundle15"

The Postpartum Diet

After having some major food restrictions for nine months, you may be ready to begin enjoying all of your favorite food again, but there are still some nutrition needs your body will require from your postpartum body in order to fully recover; especially if you are breastfeeding.


The most important part of your postpartum diet is making sure your body gets enough calories every day. The calories and nutrients will go to your breast milk before it goes to you, so upping those calories to ensure both you and baby get enough is important. You may not be completely eating for two anymore, but you are still providing nutrients to two bodies.

Aim to consume between 300 and 500 more calories per day than you did before you were pregnant, dividing those between protein, carbs, and fat. You can always consult your doctor on exactly how many calories you should eat every day.


Protein is one of the most important things you need to have in your postpartum diet. You should try to eat at least an extra 25 grams, or five to seven servings of protein every day. This is an important nutrient to help your body recover from giving birth. It also helps promote cell growth and immune function in your baby.

Some great protein rich foods are milk, yogurt, beef, turkey, eggs, nuts, beans, fish, and tofu.


Calcium is another vital nutrient for you and baby. Your baby needs it for their growing bones, and since your body has lower estrogen levels when you are nursing, the extra calcium can help protect your bones from osteoporosis. You should aim for about 1,000 milligrams of calcium daily, which is about three servings.

Many new mothers tend to cut dairy out if their baby is gassy, spitting up, or fussy, but you should not do that right away. The baby’s system is adjusting to life outside the womb, so it is going to take a little time before the baby’s body sorts itself out.


Iron is what helps your body make new blood cells, so if you lost a lot of blood in your delivery, this is an especially important nutrient for you. It is recommended that lactating women consume nine milligrams of iron daily.

Red meat and poultry are high in iron, and it can also be found in dark chocolate, black beans, lentils, spinach, and kale. If you are vegan, you may want to consult your doctor about a good supplement to ensure your body is getting enough iron.

Fresh Fruit and Vegetables

Fruit and vegetables are full of nutrients, but low in calories. One way that is often recommended to ensure your body gets enough fruit and vegetables is to fill half of your plate with them at every meal. Keeping them handy as snacks is also important.

You can get Vitamin C from citrus fruits, as well as bell peppers, broccoli, and snow peas. Vitamin A, another important nutrient, can be found in tomatoes, carrots, spinach, and sweet potatoes.

Stay Hydrated

While this is not a vitamin, keeping hydrated is important for your recovering body, especially if you are breastfeeding. Try to drink 10 to 15 glasses of water a day. Not only will that keep you hydrated, it will also help your body produce enough breast milk. Your body will also rebuild and regenerate faster with extra fluids.

These are just some of the basic foods you can have to keep your body healthy after giving birth. Your doctor can provide you with more detailed information based on your body and your baby’s specific needs. 

About Mama Strut

Mama Strut is devoted to revolutionizing postpartum healthcare and ensuring that all mamas are supported during the crucial 4th trimester. Our knowledge center is the hub for resources during postpartum and maternity. We're wishing you happy, healthy delivery and postpartum journey!

Shop Now

About The Author

Trending Articles

Holiday Foods to Avoid When Pregnant

Food is a big part of the holidays, but you may need to avoid some of your favorite foods during this holiday season to keep your baby safe. Your immune system is weaker right now, making you vulnerable to some food-borne illnesses that can cross into your placenta and hurt the baby, so even though […]

Alcohol and Breastfeeding

You have had your baby and you can finally return to enjoying the food and drinks you have not been able to have for the last nine months. One question many new mothers ask is if it is okay for them to drink alcohol while they are breastfeeding. Can You Drink While Breastfeeding? According to […]

Choosing Not to Breastfeed

Not every woman is comfortable breast feeding, some have trouble doing it and others do not want to for their own reasons. Any woman who admits that she does not want to breastfeed is going to feel pressured by her friends, family, and even doctors for it. Unfortunately, this is another aspect of pregnancy that […]