Postpartum Nutrition

When you bring home baby, your busy schedule just gets busier.

It's easy to lose track of your self care routine and good nutrition seems to just go out the window. Eating healthy might be the furthest from your mind, but is essential to a swift and speedy postpartum recovery.

A little planning ahead goes a long way and your postpartum doula can help you get back on track with healthy habits and eating well. 

Planning and Prepping Meals

Planning ahead for days you won't have the energy to make dinner is one of the best gifts to give yourself before your baby arrives. Plan out a series of filling and nutritious meals that can be frozen and popped in the oven for quick healthy dinners on the go. Planning meals is a postpartum doula specialty and she can give you some guidance about what foods will give you the most healthy sustainable energy. She can help your family prepare some of the weekly meals in advance to take some stress of new parents. 

Staying Hydrated

It's important to stay hydrated when you're newly postpartum, limiting caffeine and drinking plenty of water. Dehydration will keep you feeling sluggish and cranky, and can even throw off your body's healing process. If you're not a water fan, try infusing water with different fruit flavors to jazz up your daily water intake. Using a refillable bottle will also help remind you to drink more water, giving you a goal for the day. Nalgene bottles usually do the trick with their clearly numbered volume measurements, encouraging you to keep on hydrating.

Foods for Moods

Transitioning home with baby is stressful and can take a big emotional toll on any new mom. Postpartum depression and anxiety is a reality of the postpartum experience for many women and boosting your mood is often a big concern for your doula. Certain foods can actually support good emotional health and improved brain function. Diets rich in Omega-3 fatty acids can actually help banish depression. Add some Omega-3 into your diet with salmon, walnuts and flaxseed are easy to incorporate in your weekly meals. 


Lean meats and plant proteins are a must for a recovering postpartum mom, promoting healthy metabolism, blood sugar and serotonin levels. Choose lean meats like chicken and turkey, that double as low calorie substitutions to get your slim down back on track. Protein helps your digestive system and will help regulate your system if you're experiencing some discomfort, bloating or constipation. Yogurt helps the most with upset digestive systems, combining the power of protein and probiotics. 

Garlic and Onion

These two flavorful veggies should quickly become your favorite seasoning when you are creating a healthy postpartum nutrition plan. Onions and garlic promote healthy circulation, heart health and can minimize swelling and inflammation. They have powerful antimicrobial properties and can be a big help boosting your immune system and keep infections at bay. If you're breastfeeding and worried about taking unnecessary medications for the common cold and some joint or muscle inflammation, try stocking your system up on some garlic instead! 

Good postpartum nutrition doesn't have to be complicated.

Making small changes and swaps to your meals each day will help your body along to a swift recovery and keep you feeling refreshed and rejuvenated.