Postpartum Nutrition: What to Eat for Recovery

According to my Nutrition Through the Life Cycle textbook from Dietitian school, which has proven to be a reliable resource over the years, moms can get all the nutrients they need postpartum by simply following a balanced plate for each meal everyday…wait, WHAT?!

Yes, yes, yes… many people have the ability to get the nutrients they need by enjoying balanced meals and choosing a variety of foods, HOWEVER, have you met a new mom? After having a baby, life is hectic!

New moms are learning a whole new routine, taking care of a human they probably don’t know how to take care of because there’s no baby school, you’re barely sleeping or changing your clothes (let alone showering), you might be stressed out over baby’s cries or feeding or sleeping struggles.. and you’re supposed to have the time and bandwidth to make AND eat healthy, balanced meals each day?

Sure, that’s the GOAL, and there are certainly some foods we can focus on, which we’ll discuss here, but, come on, we have to help moms out a little more than that! That’s what I’m here to do: talk about important nutrients for postpartum recovery AND realistic ways to include them!

This is also why a postpartum vitamin supplement can be beneficial – it helps fill in the gaps when you’re just getting by!

Disclaimer: This article is for information purposes only and should not be used as medical advice or individual recommendations. This post contains affiliate links. Any purchases made using these links will result in a small commission for me, but at no extra cost to you. All opinions are my own. You can read about my affiliate disclaimer here. 

What to eat for postpartum recovery

Protein

Protein is necessary for tissue repair, muscle recovery, skin and hair growth, immune system support, and energy.

Here’s a quick rundown on the benefits of protein postpartum:

• Tissue repair: Getting adequate protein will help the body heal from any tearing or incisions
• Muscle recovery: Pelvic floor and abdominal muscles weaken during pregnancy and eating enough protein can help rebuild and strengthen these muscles again.
• Skin and hair growth: Protein as well as other vitamins and minerals, like vitamin C and zinc, can help repair the skin by increasing elasticity and decreasing the appearance of stretch marks if that’s a concern for you. Hair is primarily made of a protein called keratin and adequate amounts may help reduce some hair loss. Other nutrients like iron, zinc, and healthy fats may also help reduce hair loss.
• Immune system support: A mother’s immune system undergoes changes during pregnancy to protect the baby, but hormone changes postpartum can weaken the immune system, making a mom more vulnerable to infections before the immune system returns to it’s pre-pregnancy levels. Antibodies, those little guys that fight pathogens and help keep us from getting sick, are made of protein!
• Energy: Protein, when eaten alongside other macronutrients (carbohydrates and healthy fats) also helps us feel more full and keep our blood sugar and energy steady.

Where do we find protein in the diet?

Protein can be found in meat, fish, poultry, eggs, beans (including soy beans, tofu, and tempeh), lentils, nuts, seeds (including quinoa and buckwheat), dairy products, and small amounts in grains like wheat.

How much protein do we need postpartum?

Unfortunately, like many recommendations I find for postpartum women, the answers appear mixed and will also depend on various factors such as whether or not you are breastfeeding, your level of healing postpartum, and physical activity level once you are able to introduce exercise again.

The Dietary Reference Intake for lactating women is 71 g/day according to Nutrition Through the Life Cycle, and the NIH. However, I find it interesting to have a blanket recommendation for all women considering protein recommendations are usually based on weight (grams per kilogram). The NIH also published a 2020 study of 11 breastfeeding women and found that 1.52g protein/kg per day may be a better recommendation, while Examine recommends an intake of at least 1.7g protein/kg per day. How confusing!

For ease, I do like Examine’s Protein Intake Calculator. For me personally, the recommendation I get appears accurate to my natural protein intake when I am eating intuitively, and doesn’t feel too high. Other’s, however, may feel like they have a harder time with an elevated protein intake and opt to aim closer to that 71 gram amount. It really depends on YOU!

HOW do we get enough protein? Read more here!

If you want a more personalized recommendation and help finding a protein intake that meets your body’s postpartum needs, consider meeting with a dietitian!

Vitamin A, vitamin C, zinc

These nutrients help support skin health and recovery.

Find vitamin A in liver, fish, dairy, and eggs, as well as fruits and veggies, particularly those with deep orange and green colors such as sweet potatoes, carrots, mangoes, pumpkin, cantaloupe, spinach, kale, and swiss chard.

You can get vitamin C from most fruits and vegetables! Some of the highest sources include bell pepper, papaya, strawberries, citrus fruits (oranges, grapefruit, lemon), kiwi, broccoli, and brussels sprouts.

Zinc can be found in most protein-containing foods such as beef, chicken, oysters, seafood, dairy products, as well as lentils, beans, nuts, seeds, and whole grains.

All of these nutrients will be included in most pre and postnatal vitamins as well.

Iron, Vitamin B12, folate

These nutrients are especially important in the first few weeks postpartum as they help build healthy blood cells and replenish blood loss, however, they also aid in energy production, which most moms could always use more of!

Iron is found in meat, fish, poultry, eggs, seafood, liver, beans, lentils, dark leafy greens (spinach, kale, collard greens), nuts and seeds (pumpkin seeds, almonds, cashews), whole grains (rice, quinoa, oats, popcorn), dried fruit (raisins, apricots, prunes), as well as fortified foods like some cereals.

Vitamin B12 is found in all animal-based foods (meat, fish, poultry, eggs, dairy, seafood), and some plant-based foods are fortified (like nutritional yeast). If you follow a plant-based diet, you may need additional vitamin B12, so I recommend asking your doctor or meeting with a dietitian.

Folate can be found in dark leafy greens (spinach, kale, collard greens) and other vegetables (Brussels sprouts, asparagus, broccoli, beets, cauliflower), some fruits (oranges, grapefruits, bananas, avocados), beans, lentils, peas, walnuts, sunflower seeds, peanuts, organ meats like liver, and fortified foods.

You will see a lot of overlap here, with many foods being good sources of at least two of these nutrients.

Folate and vitamin B12 will both be found in pre and postnatal vitamins as well. Iron is often found in these vitamins supplements, but not always, and sometimes in varying amounts, especially depending on whether it is a prenatal or postnatal vitamin. Read more about prenatal vitamins here and postnatal vitamins here.

Magnesium

Magnesium is one of my favorite minerals because I actually feel a difference when I make it a priority! Because this mineral plays so many different roles in the body (it’s needed for over 300 functions), it can really help with many areas of postpartum recovery: muscle health, sleep, mood, digestion, and hydration status.

Muscles, sleep, and digestion: Magesium helps the muscles and nervous system to relax, which can aid sleep and reduce stress. This muscle relaxation also helps stool move more easily through the intestines, allowing for easier bowel movements.

Mood: Getting enough magnesium may help decrease symptoms of postpartum rage, depression, and/or anxiety, or general irritability.

In pregnancy, the fetus and placenta absorb huge amounts of nutrients particularly magnesium from the mother; this depletion of magnesium with not enough intake of magnesium by the mother is hypothesized to be the cause of postpartum depression. Further, lactation is known to deplete maternal magnesium as well (1).

While a small percentage of people are actually magnesium deficient, research suggests that over half of the US population takes in less than the recommended intake. This means that supplementation may be beneficial (2).

Magnesium is most abundant in pumpkin and chia seeds, but can also be found in nuts, seeds, whole grains, beans, and leafy greens; specifically almonds, spinach, cashews, peanuts, as well as variety of other foods.

If supplementation is needed, I will typically recommend:

• Natural Calm
• Pure Encapsulations

There are different types of magnesium, each targeting different areas of health. For help determining what would be best for you, meet with a dietitian!

Hydration: Staying hydrated is key for adequate milk supply, but this isn’t just about water alone. Adequate electrolytes are needed for proper hydration status as well. These include magnesium, potassium, sodium, calcium, and chloride. Luckily, electrolytes can all be found in the diet, although some women may benefit from taking additional electrolytes, or preparing mineral mocktails that include these nutrients.

Antioxidants

I used to consider myself someone who didn’t get sick often…until I had children. Sometimes even the strongest of immune systems are no match for a contagious toddler coughing straight into your mouth. That being said, when your baby is still so new and hasn’t built up their immune system yet, it’s important to keep ours as robust as possible. Antioxidants such as vitamin C, vitamin E, and those found in colorful foods can support our defenses against pathogens. Not only that, but they can help lower inflammation, swelling, and aid healing as your body recovers after giving birth. Vitamin C in particular is a precursor for collagen formation, the main protein found in skin that aids healing from stretching, tearing, and/or incisions.

Some great sources of antioxidants include:

• Bell pepper
• Papaya
• Oranges
• Broccoli
• Berries (raspberries, blueberries, strawberries, etc.)
• Dark chocolate
• Extra virgin olive oil
• Wild caught salmon
• Avocado
• Nuts and seeds
• Spinach and other dark leafy greens
• Garlic
• Onions
• Sweet potato
• Pumpkin
• Herbs and spices (ginger, turmeric, oregano, etc.)

For nursing moms: Choline, calcium, vitamin D, iodine, selenium, and thiamine

These nutrients increase slightly during lactation to make sure baby is getting enough through breast milk, and mom’s stay healthy as well. Babies can, however, supplement with vitamin D and it does not necessarily have to come through milk – I talk more about this here.

Fortunately, all these nutrients will either be found in a pre or postnatal vitamin, and/or in foods listed above!

Okay, so how in the world do we get all these nutrients without going insane?!

Simple meal & snack ideas for postpartum recovery:

• Scrambled eggs/egg mufffins/egg bake with spinach or kale and peppers + whole grain toast
• Yogurt + fruit (mango, berries, etc.) and granola
• Burgers + roasted broccoli and sweet potatoes
• Hard boiled eggs + fruit (orange, apple, etc.) + 1/4 cup mixed nuts
• Hawaiian chicken tacos + 21 other freezer meals
• Smoothie with banana, peanut butter, chocolate protein powder, milk of choice
• Green smoothie
• Kitchen sink cookies (This is the recipe I make for myself as well as all my friends who have just a baby. They’re great to have on hand in the freezer!)
• Lactation granola bars (Also a staple recipe for myself and others in the postpartum period, and easily stored in the freezer)
• Healing chicken soup
• Cereal + fruit + nut/seed butter (peanut, almond, etc.)

*Tips:

• Make egg bites/muffins ahead of time and store in the freezer for an easy meal or snack after baby arrives
• Buy ground meat in bulk, form into patties, and store in the freezer for ease
• Utilize frozen veggies, or cut, prep, and freeze ahead of time – when it’s time for a meal, simply open the bag and steam or roast veggies on a baking pan
• Have pantry items such as granola, granola bars, and nuts/seeds on hand or stored in the freezer to grab and enjoy easily
• Make freezer meals ahead of time that you either heat up, or cook according to the instructions

Summary

I know, it all SOUNDS overwhelming, but it doesn’t have to be! And it definitely does not have to be perfect! Many new moms feel a pressure to eat perfectly and feed their babies all homemade, organic foods, which sounds great, but sometimes adds in more stress than it’s worth. Trust me.

Even as a dietitian, I’ve relied way more on convenient, made for us meals and snacks than I ever did before becoming a mom, and that is OKAY! Especially in the postpartum stage when you might only have one hand to cook with because the other is holding a baby.

You will likely get the nutrients you need even if you only focus on getting adequate protein from various sources, taking your vitamins, and drinking enough water! Think of having healthy meals and snacks as bonus. You’ve got this, mama!

Sources

1. Etebary S, Nikseresht S, Sadeghipour HR, Zarrindast MR. Postpartum depression and role of serum trace elements. Iran J Psychiatry. 2010 Spring;5(2):40-6. PMID: 22952489; PMCID: PMC3430492.
2. Micronutrient Inadequacies in the US Population: an Overview. Oregon State University. Accessed October 9, 2025. https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview#EAR