Part 1: Postpartum Nutrition – sanoMidLife

This article was created in partnership with sanoLiving clinicians for trusted, accurate information.

A Note for All Parents and Caregivers

After birth, your body is doing important work — healing, adjusting, and, for some parents, producing milk. At the same time, routines may feel unpredictable, sleep is often disrupted, and appetite may change.

Postpartum nutrition isn't about eating perfectly.

It's about supporting recovery, energy, mood, and steadiness during a season when capacity can vary from day to day.

Some days, preparing food may feel manageable.

Other days, eating at all may feel like an accomplishment.

Both are valid experiences.

Nourishment is a form of care. Small, consistent choices matter more than ideal plans.

Postpartum Nutrition Is for All Parents

While postpartum nutrition is often discussed in relation to the birthing parent, all parents and caregivers benefit from steady nourishment, particularly during periods of stress, sleep disruption, and increased responsibility.¹

You may notice:

increased reliance on convenience foods
low energy or irritability
forgetting to eat while caring for others

Supporting nutrition helps support the whole family system.

What Your Body Needs After Birth

After birth, your body may need additional nourishment to:

repair tissues
replenish nutrient stores (especially after blood loss)
support milk production, if breastfeeding or chestfeeding
help stabilize energy and mood

Key Nutrients for the Postpartum Period

Rather than focusing on perfection, it can help to prioritize a few key nutrients that support recovery and ongoing energy.

Iron-Rich Foods

Iron helps replenish blood stores after delivery and supports energy. For postpartum parents, the recommended daily intake of iron is 9 mg per day for those aged 19-50 years, and 10 mg per day for those under 18 years. This requirement is lower than during pregnancy due to the pause in menstruation.²

Food sources include:³

Pork, chicken, or beef liver (4.6-13.4 mg for 75 g)
Lentils and beans (3.3-4.9 mg for ¾ cup)
Cooked spinach (3.4 mg for ½ cup)
Tofu (2.4 mg for 150 g)
Potato, baked with skin (1.9 mg for 1 medium)

💡 Iron is best absorbed when paired with vitamin C–rich foods such as citrus fruit, berries, tomatoes, or bell peppers. Conversely, calcium can inhibit iron absorption, so it's helpful to keep iron and calcium sources separate. Calcium is highest in dairy products (milk, yogurt and cheeses) and fortified non-dairy milks.

Other products with calcium include:⁴

Fortified oat beverage (300 mg in 1 cup)
Fortified soy beverage (316 mg in 1 cup)
Raw almonds (145 mg in 1/3 cup)
Bok choy (84 mg in 1/2 cup)
Cooked broccoli (35 mg in 1/2 cup)
Baked beans (46 mg in 1/2 cup)

Iron needs may be higher after significant blood loss during birth or once menstruation resumes. A health-care provider can help determine whether iron supplementation is needed.⁵

Protein and Healthy Fats

Protein supports tissue repair, immune function, and milk production. Healthy fats support energy and brain health.⁶

Aim for: approximately 20–30 g of protein per meal, when possible.

Food sources include:⁷

Meats and poultry (27 g of protein for 75 g)
Fish or seafood (18 g of protein for 75 g)
Greek yogurt or fortified plant-based yogurt (16 g of protein for 3/4 cup)
Beans, peas, or lentils (12 g of protein for 3/4 cup)
Cheese (12 g of protein for 50 g)
Almond or peanut butter (7 g of protein for 30 mL)

Complex Carbohydrates

Complex carbohydrates provide a steady release of energy, essential for navigating the demands of postpartum life. Unlike simple sugars, which can cause energy spikes and crashes, complex carbohydrates help maintain stable blood glucose levels throughout the day — especially when eaten alongside protein and healthy fats.⁸

Food sources with carbohydrates include:⁹

Oatmeal (13 g for 1/2 cup)
Mashed potatoes with milk (17 g for 1/2 cup)
Peas (10 g for 1/2 cup)
Banana (23 g for one 6-inch banana)
Apple (21 g for one small apple)

These foods offer a nutrient-rich foundation, supplying sustained energy while delivering essential nutrients for overall well-being.

Fibre

Fibre supports digestion and bowel regularity, which can be especially important after birth. Constipation is common in the postpartum period and may be influenced by hormonal changes, reduced movement, pain medication, dehydration, iron supplements, and changes in routine.

For individuals who are breastfeeding or chestfeeding, it is recommended to gradually increase both fluid and fibre intake.¹⁰

General targets include:

approximately 12 cups (3.1 L) of fluid per day from all sources
choosing foods with more than 2 g fibre/serving

Increasing fibre gradually and ensuring adequate fluid intake can help reduce bloating or discomfort.

Fibre-rich foods include:¹¹

Raspberries (8 g for 1 cup)
Pears (5.5 g for 1 medium)
Baked broccoli (5 g for 1 cup)
Barley (6 g for 1 cup)
Oat bran muffin (5 g for 1 medium)
Black beans (15 g for 1 cup)

If additional support is needed, bulk-forming fibre supplements (such as psyllium or methylcellulose) are considered safe during lactation. These supplements are not absorbed by the gut and therefore do not pass into human milk.

Persistent or severe constipation should be discussed with a health-care provider.

Omega-3 Fats (DHA)

DHA supports infant brain development, and the DHA content of human milk is influenced by parental intake. Research shows that Canadian mothers have relatively low levels of milk DHA compared to the world average; however, using a fish oil supplement during pregnancy and breastfeeding can help achieve the minimum recommended level.¹²

Sources include:

low-mercury fatty fish (e.g., salmon, sardines, trout)
algae-based DHA supplements (especially helpful for plant-based eaters)

Aim for: about 150 g or 5 oz (typically larger than the palm of an average hand) of low-mercury fatty fish per week, or 1-2 servings of fish per week to ensure sufficient DHA in breast milk. A health-care provider can help determine whether supplementation is appropriate.

Hydration

Fluids support circulation, digestion, milk production, and overall well-being.

Aim for: approximately 12 cups (about 3.1 L) of fluid per day from all sources if breastfeeding or chestfeeding.

Fluids can include:

Water
Milk or fortified plant beverages
Soups or broths
Herbal teas

Keeping a large reusable bottle nearby can make hydration easier.

If You're Breastfeeding or Chestfeeding

Your body uses additional energy to produce milk.

You may need about 350–400 extra calories per day during the first year of breastfeeding or chestfeeding.¹³

Hunger may increase suddenly or during the night — this is common and normal.

Simple, nourishing ideas include:

A smoothie with banana, milk or fortified plant beverage, yogurt, nut butter, and seeds
Avocado toast with two eggs or tofu scramble
Oatmeal with nut butter, berries, and honey

Caffeine

Caffeine is safe in small amounts while breastfeeding or chestfeeding. Excessive intake may affect infant sleep or cause fussiness.

Caffeine is found in:

Coffee
Tea (black, oolong, green, white)
Soft drinks (cola)
Energy drinks
Chocolate
Herbs such as guarana and yerba mate

Try to keep caffeine intake below 300 mg per day (about two cups of coffee or four to eight cups of brewed black tea).

Alcohol

Alcohol passes into human milk. Avoiding alcohol is the safest option.

If you choose to have an occasional drink:

Breastfeed or express milk before drinking
Wait at least 2 hours per standard drink before breastfeeding again
Pumping and dumping does not speed alcohol clearance from milk¹⁴

Making Nourishment Easier

Helpful strategies include:

Keeping ready-to-eat snacks visible and accessible (examples: trail mix, hummus with vegetables, or Greek yogurt)
Stocking up on freezer meals ahead of time, if that feels manageable
Pairing eating with existing routines, such as feeding your baby or taking a rest
Both sking for and accepting help with meals if it's offered

Eating regularly — however it happens — supports your body.

Sample Snack Combinations

Pairing complex carbohydrates with protein or healthy fats helps sustain energy and stabilize blood glucose levels:

Complex Carbohydrate	Protein and/or Healthy Fat
Blueberries + oats	Greek yogurt or coconut yogurt + a spoonful of peanut butter
Whole wheat crackers with sliced tomato or banana	Peanut butter, almond butter, cottage cheese, cream cheese, avocado, or sliced cheese
Apple slices	Nut butter or cheese
Hummus	Whole grain crackers or vegetable sticks

Optional Planning Tools

To support your nourishment during the postpartum period, the following resources may be helpful:

A sample 7-day postpartum meal plan to provide ideas and reduce decision fatigue
A 7-day freezer meal program designed for easy preparation and reheating
Canada's Food Guide as a visual reference for balanced eating patterns¹⁵

Your sanoLiving coach can help you explore these resources in ways that fit your life, your energy, and your preferences.

References

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