Nourishing Your Body After Birth: A Dietitian’s Guide to Postpartum Nutrition
The postpartum period — often referred to as the fourth trimester — is a time of incredible change. Your body is healing after the wild ride that is pregnancy, your hormones are shifting, and you're caring for a new baby, often while running on very little sleep! Among all this, feeding yourself all of a sudden slides to the bottom of the list.
I feel this all too much; as someone who recently had a baby, and as a dietitian, you’d think I’d have the food side of things all worked out. But no! I was starving, frustrated, and just wanted to quickly and easily fuel my body so I could focus 100% on my baby.
During this time I learnt that postpartum nutrition isn't about perfection. It’s about efficiency, recovery, and supporting your energy and mood as you move through this intense and beautiful season — where food may not be the priority.
Of course everyone (and every body) is different, and motherhood truly is a unique experience. Here’s what I want you to know about caring for your body through food after birth (and some tips to help!).
1. Your Nutrition Needs Are Still High
Even though pregnancy is over (and many women are keen to drop that baby weight quick smart) your body still needs plenty of nutrients to:
Heal tissues (especially if you had tearing or a C-section)
Regulate shifting hormones
Support milk production, if you're breastfeeding
Manage the physical load of broken sleep, lifting, and bouncing a baby
It’s absolutely not the time to be trying to cut calories, start intermittent fasting or critiquing your body.
Instead of focusing on what you can remove from your diet, focus on what you can add in - micronutrients like iron, iodine, calcium, B12, choline, and omega-3s are still super important. In fact, taking a postpartum supplement can do wonders for hitting postpartum requirements, while also eating wholefoods wherever you can. Fish, meats and dairy (or plant alternatives), nuts and seeds, wholegrains and fruit and veg will help fuel you and give you essential energy.
2. Iron and Energy Go Hand in Hand
Blood loss from birth — and for some of us, the return of our period — can leave iron levels low. Low iron = low energy, and when you’re already exhausted, that’s a tough combo.
What helps:
Including iron-rich foods like red meat, legumes, tofu, eggs, and leafy greens
Pairing iron rich-rich foods with vitamin C-rich foods like tomatoes, lemon or capsicum to boost the absorption of that iron
Check in with your GP to get iron levels tested postpartum and supplementing as advised by your GP or dietitian.
3. Breastfeeding Increases Your Calorie and Fluid Needs
Breastfeeding can increase your energy needs by around 500 extra calories a day — not to mention how thirsty it makes you!
While you have enough to worry about, here’s what helped me:
Eating regular meals (every 2-3 hours in the early days) with enough carbs, protein and healthy fats
Keep snacks handy (bliss balls, avo multigrain toast, smoothies, nuts, boiled eggs, premade slice — anything quick)
Have a water bottle with me all the time (especially during feeds)
Even if you're not breastfeeding, recovery and sleep deprivation mean your body still needs plenty of fuel, particularly with the havoc that low sleep plays on you.
🧠 4. Don’t Forget Brain Food
The mental load is next-level after birth. Changing nappies, calculating naps, trying to shower on occasion… it really is a lot! We know that certain nutrients can support mood, focus, and emotional regulation — which is something we can all benefit from at this chaotic time.
Key players:
Omega-3s (especially DHA) – from oily fish, walnuts, chia, or a supplement
B vitamins – for nervous system support (think wholegrains, legumes, meats)
Magnesium – from dark leafy greens, seeds, nuts, and even dark chocolate
Low levels of these nutrients have been linked to mood disorders like postpartum anxiety and depression. While food alone isn’t a cure, it’s definitely part of the picture.
5. Simple and Satisfying Is Enough
There were days I lived on peanut butter and honey toast. And that’s okay. And when the in-laws or friends dropped around freezer stashes, I couldn’t have been more grateful.
You don’t need to cook fancy meals or "eat clean" to be nourished. Focus on:
Meals that are quick, reheatable, or can be eaten one-handed
Accepting help from others (if people drop off sweet treats - these might be the calorie zing you need to perk you up on a tough day)
Stocking the freezer with a few go-to meals before birth if you can
Lowering the bar — even a smoothie, some crackers with cheese, or packaged soup
What matters most is consistency, not perfection.
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6. You Deserve Nourishment Too
Feeding yourself after birth isn’t selfish — it’s essential.
This isn’t just about healing or fuelling your milk supply. It’s about giving your body what it needs so you can move through this season with strength and support.
You matter just as much as your baby.
You deserve care, softness, and nourishment — give yourself grace.
