Nutrition tips to support your postpartum journey

So often, when women transition from pregnancy to motherhood, they place so much focus onto their new little humans, that is very easy to ignore your own body's needs during this time. But pregnancy and birth take a major toll on your body, so it is important that new mothers take special care of their bodies during this time.

Remember, good nutrition is key to support your healing and recovery, and for mothers who are breast-feeding - your diet directly impacts your baby's health and growth.

Here’s are some key things to focus on in your postpartum diet:


To keep the body in an anabolic state, you’ll need enough calories to support the healing process. If you are breastfeeding, we recommend aiming for 300 - 400 more calories more than your pre-pregnancy diet daily, with a balance between healthy fat, carbs & protein.


Protein helps rebuild tissue & blood lost during childbirth. Protein also helps infection & balance body fluid. As with during pregnancy, you’ll also need an extra 25 grams of protein for a total of around 75 grams per day.

3 - IRON

Women often lose a lot of blood during childbirth, so it’s important to replenish red blood cells, which require iron. This is why your healthcare provider may recommend you continue your prenatal vitamin (containing iron) for a few weeks post-delivery.


Studies show that vitamin C can help speed the wound healing process. It is also a highly effective antioxidant protecting cells from free radical damage.

5 - OMEGA 3

Postnatal Omega-3 provides brain-nourishing DHA to support your nursing baby's neurological development, and  EPA that research shows can support a positive mood & healthy metabolism for postpartum mom's. So we would suggest that you continue taking an Omega-3 supplement, as we all eating Omega-3 rich foods such as oily fish, flax & chia seeds, walnuts and eggs. 

Breastfeeding or not, eating the right foods after birth can help speed your postpartum recovery & give you the energy to be the best mom you can be.

So remember - stay nourished Mamas!