Postpartum Diet

After welcoming your little one into this world you could be eager to make changes in your diet and physical fitness routine to help you get back to that pre-baby body, but you need to cautious when doing so. It is recommended that you wait 6 weeks before working out post-birth and 8 weeks if you had a cesarean. Your body is recovering and it is important to ease into making big changes.

While you might be tempted to count calories but instead you should be focusing on what foods you should be eating to give you energy, keep your spirits up, and fight fatigue. This is especially true if you are planning on breastfeeding your little one. It is going to take a lot of your energy and you need to make sure that you are nourishing your body the right way.

Here some ideas that you can easily add to your daily routine to keep you healthy and happy post-baby.

Omega-3 Fatty Acids:

It is highly recommended that pregnant women consume Omega-3 before and after baby. It has been known to decrease your chances of depression, which is important for moms who might be experiencing postpartum depression.

Omega-3 options:



-Chia Seeds

-Salmon or Salmon Fish Oil

-Cod Liver Oil


-Flax Seeds


-High DHA Fish Oil



Make sure that you are drinking plenty of water. Post-baby or not, water is essential to keeping our body functioning properly. Dehydration can also increase the baby blues.

To decrease your chances of becoming dehydrated you should also limit your caffeine intake. Caffeine can make you agitated, irritable, and increases anxiety. It can be tempting to guzzle it down all day especially after being up all night with a restless baby, but it is best to limit your consumption to 1-2 cups a day.



It’s important to incorporate a quality protein in your diet to help you keep your blood sugar low. Eating small amounts throughout the day can help you do this.

Vegetarian or Vegan Protein Options:



-Chia Seeds


-Peanut Butter





-Sprouted Bread


Other Protein Options:

-Grass-fed/ Organic Chicken

-Ground Beef

-Fish + Shellfish

-Pork Loin



Dark Chocolate:

Yep, that’s right! High-quality dark chocolate (70% or more cacao) can provide you with multiple health benefits. It is high in minerals like iron, magnesium, and potassium which are essential post-baby. It is also a source of fiber, can help improve circulation, and can lower your blood pressure.


Healthy Fats:

Consuming healthy fats is so important postpartum. They can improve digestion, regulate blood pressure, stabilize your blood sugar, and help brain function. Healthy fats help you absorb the nutrients that your body needs to keep your energy up and promote healing.

Healthy Fat Options:


-Whole Eggs


-Fatty Fish

-Extra Virgin Olive Oil


Green Vegetables:

Green vegetables are nutrient dense, full of fiber, immunity boosting, and a non-dairy source of calcium. They will help keep you full and keeps your energy levels stable, which we all know is important when caring for a baby.

Green Vegetable Options:



-Collard Greens




-Swiss Chard


We hope that this article gave you some ideas of foods that you can easily incorporate into your diet to make sure that you are your best self when caring for your little one!


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