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Postpartum Diet – Nutrients to help you recover from Pregnancy Tiredness

Hey, new mum. We see you. We’ve been where you are and know that once you deliver it’s easier to put all your energy and focus on the well-being of your new baby. Proper nutrition for you will not only help you heal faster, but it will also give you the energy to keep up during weeks and months of less sleep, new schedules and while breastfeeding. We understand there’s a lot of pressure on you right now to juggle all the things. We hope some of these helpful hints for fueling your body with nutrient-rich foods will support you in your post-partum journey.

Don’t Forget: You’re Recovering

It’s so easy for those who love us and even ourselves to forget the high demands placed on your body while pregnant. Just because your baby is now outside of your body, it doesn’t mean there was a magical reset to immediately recover from the strain of growing and nurturing your baby in utero for the last 10 months. This is a major feat! Give yourself the grace to adequately recover from pregnancy and labour. It is very likely that your body is suffering from nutrient depletion and you need to take special care to fuel yourself with proper nutrition.

A postpartum diet including meat and good grains

Essential Elements for Proper Postpartum Nutrition

1.       Hydration

Water is essential for your body in many ways: it protects your tissues and joints, it helps every major organ and system including your digestive tract operate effectively, as well as plays an important role in helping your body recover and regenerate. Breastfeeding mums need to drink 10 to 15 glasses a day just to produce enough milk.

Mum pro tip: Carry a water bottle with you all the time. Start your day off with drinking an entire glass of water and chug water a few times a day if you’re struggling to get the recommended intake by just sipping throughout the day.

2.       Anti-inflammatory foods

Inflammation helps your body protect and defend itself, but too much inflammation can be problematic. Consider increasing the number of anti-inflammatory foods in your postpartum diet. Some good ideas include:

  • Berries
  • Iron-rich proteins such as bone broths, grass-fed beef and liver.
  • Gluten-free grains such as quinoa and oats.
  • Foods that promote a healthy gut such as kombucha, kimchi and yoghurt.

3.       No cutting calories

When you are breastfeeding, most mums need to increase their calories since their bodies need more calories to support milk production.

Mum pro tip: Since protein acts as the building blocks for your body, be sure you aim for five to seven servings of protein each day. This includes seafood, chicken, beans and eggs.

 4.       Vitamins and supplements

It’s always best to get your nutrients directly from the food that you consume, but since we know how challenging that can be especially after having a baby, go ahead and talk to your doctor or pharmacist about what supplements are recommended for you. Many doctors will suggest continuing to take your postpartum vitamins while you’re breastfeeding. Essential vitamins and minerals recommended for postpartum mums include zinc, calcium, folate, iron, magnesium as well as vitamins C, A and D.

Different kinds of nuts

Postpartum Grocery List

We expect that trying to figure out if you’re eating the proper amounts of nutrient-rich foods might just be a bit overwhelming as you adjust to motherhood, sleepless nights and bonding with your baby. Here’s a handy grocery list you can use. Just try to pick a couple of items from each category when you go to the store:


  • Bananas
  • Oranges and other citrus fruits
  • Berries (frozen is just fine if they aren’t in season)
  • Pineapple
  • Kiwi


  • Sweet potatoes
  • Carrots
  • Bell peppers
  • Leafy greens (watercress, spinach, kale, Swiss chard)
  • Snow peas
  • Brussels sprouts
  • Broccoli


  • Chicken
  • Turkey
  • Eggs
  • Leans cuts of pork or beef
  • Sardines
  • Salmon
  • Tuna
  • Shrimp
  • Lentils
  • Chickpeas
  • Black beans

Nuts and seeds

  • Walnuts
  •  Almonds
  • Brazil nuts
  • Pistachios
  • Pumpkin seeds
  • Flaxseeds
  • Chia seeds

Healthy fats

  • Extra-virgin olive oil
  • Avocado oil
  • Coconut oil