A gentle guide to feeding yourself while feeding your baby
The postpartum season is unlike any other. Your body has just done something extraordinary — and now, it continues to work around the clock, creating milk perfectly tailored to your baby’s needs. But while you're pouring yourself into this little human, your own body is still healing, rebalancing, and calling for care.
Nourishment during this time is not just about nutrients — it’s about rebuilding, restoring, and receiving.
Why Nutrition Matters During Breastfeeding
Breastfeeding increases your body’s nutritional demands — it requires approximately 300–500 extra calories per day, depending on how often you're feeding. But more than calories, it’s about quality nutrition to support:
Milk production and nutrient density of your milk
Your own energy, mood, and healing
Hormonal balance and immune function
Ongoing depletion prevention, especially if you’ve had pregnancies close together
Essential Nutrients for the Postnatal Body
Here’s what your body especially needs right now — and how you can gently support it:
1. Protein — for tissue repair and milk-making
What it does: Helps rebuild muscles, balance blood sugar, and form the building blocks of breast milk.
Sources: Eggs, chicken, turkey, tofu, lentils, beans, Greek yogurt, bone broth, tempeh, seeds.
2. Healthy Fats — for energy, hormones, and baby’s brain
What it does: Supports hormone production, brain health, and the fat content in breast milk.
Sources: Avocados, extra virgin olive oil, oily fish (salmon, sardines), nuts, seeds, ghee.
3. Complex Carbohydrates — for stable energy and mood
What it does: Prevents energy crashes and supports brain function.
Sources: Oats, sweet potatoes, quinoa, brown rice, legumes, wholemeal bread, barley.
4. Iron & Zinc — for recovery and immunity
What they do: Replace what was lost in birth, support healing, and prevent fatigue.
Sources: Grass-fed red meat, liver (if tolerated), pumpkin seeds, leafy greens, eggs, legumes.
5. Calcium & Vitamin D — for bones and regulation
What they do: Protect maternal bone density and support baby’s skeletal development.
Sources: Full-fat dairy, fortified plant milks, leafy greens, tinned fish with bones (e.g. sardines), time in the sun.
6. Omega-3 Fatty Acids (especially DHA) — for baby’s brain & maternal mental health
What it does: Enhances baby’s nervous system and reduces postpartum depression risk.
Sources: Salmon, walnuts, chia seeds, flaxseeds, DHA algae supplements.
7. B Vitamins & Folate — for energy and mood
What they do: Support metabolism, nervous system function, and red blood cell formation.
Sources: Leafy greens, whole grains, eggs, legumes, bananas, nutritional yeast.
8. Hydration — because breastmilk is mostly water
Tip: Keep a large water bottle nearby when feeding. Aim for 2.5–3L a day, more in hot weather.
Also try: Herbal teas (fenugreek, nettle, chamomile), broths, coconut water.
Gentle Nourishment Practices
Sometimes it's not just what we eat, but how we eat that shapes our healing. Here are some gentle rituals to carry into the fourth trimester:
✦ Eat warm, grounding meals
Soups, stews, porridges, roasted veggies — they’re easier to digest and help replenish warmth lost in birth.
✦ Snack with intention
Keep nourishing bites on hand for when you’re stuck under a feeding or sleeping baby:
• Boiled eggs
• Dates stuffed with nut butter
• Seed crackers with hummus
• Lactation bliss balls
• Greek yogurt with berries
✦ Ask for or accept help with meals
Let others cook for you. Set up a meal train. Freeze meals in advance. You don’t need to do it all.
✦ Prioritise gentle digestion
Include fermented foods like kefir, sauerkraut, and miso. Avoid icy or raw foods in the early weeks if digestion feels sluggish.
✦ Keep a "nourishment basket" by your feeding station
Stock it with trail mix, oat bars, herbal teas, and a water bottle with electrolytes if needed.
When Food Feels Hard
In the early weeks, you may feel too overwhelmed to eat well — and that’s okay. Small steps matter. If your appetite is low or you’re recovering from a complicated birth, consider:
Postnatal multivitamins to fill in any gaps
Iron supplements, especially if blood loss was significant
Probiotics, if you’re recovering from antibiotics
And most importantly, be gentle with yourself. You’re doing sacred, demanding work. Let your food meet you where you are — with warmth, softness, and support.
You Deserve to Be Fed
You are not just the vessel — you are the village. When you eat, you are offering strength to both yourself and your baby. This season is not about perfection, but nourishment — in all forms.
"Let every bite remind you: I am worthy of care. I am healing."
Trusted Resources for Postnatal Nourishment
Created by postpartum doula and holistic nutrition consultant Leila Armour, Village for Mama is a beautifully crafted postpartum recipe book designed to help new mothers gather their support network and organise homemade meal gifting during the crucial fourth trimester. The book includes 44 nourishing recipes and 30 recipe gift cards, making it a practical tool for building a supportive postpartum experience.
Authored by Accredited Practising Dietitian Renee Jennings and educator Georgia Gregory, Nurture the Seed is a comprehensive 300-page guide centered around evidence-based research and wholefood nutrition. While primarily focused on prenatal nutrition, the book also delves into rest and nourishment during the sacred postpartum period, offering practical information to make your pregnancy and postpartum journey more enjoyable.
The First Forty Days: The Essential Art of Nourishing the New Mother
Written by Heng Ou, Amely Greeven, and Marisa Belger, The First Forty Days is a beautifully curated postpartum guide rooted in traditional wisdom. It offers nourishing recipes, rituals, and practices designed to support mothers during the vulnerable fourth trimester. Blending cultural traditions with modern insight, this book provides practical tools to restore energy, promote healing, and help mothers embrace a slower, more intentional postpartum experience.