Postpartum Diet Tips

Here’s a list of foods that contain the nutrients your body needs after you’ve had a baby. These foods will help you heal, and can help boost your energy.

Calcium: After delivery, your body needs three calcium servings each day, totaling between 1000 and 1300 mg of calcium. Dairy products, collard greens, broccoli, yogurt, cheese, and bananas are good sources.

Calories: Your healthcare team can provide dietary recommendations based on your weight and other factors.

Fat: In general, use saturated fat sparingly, since you can get any fat that you need from the other foods that you’re eating.

Fluids: Be sure to drink at least eight 8-ounce glasses every day of non-caffeinated fluids, such as water. Drink when you are thirsty and drink a glass of water each time you nurse your baby. You may drink caffeinated drinks in moderation. If your baby has trouble sleeping, you may need to eliminate caffeine from your diet if you’re breastfeeding.

Fruits/Vegetables: With each meal, make at least half of your plate fruits and vegetables.

Iron: Spinach, tofu, whole grains, lean red meat, and dried beans are good sources of iron. Be sure to eat at least one serving a day.

Protein: Protein is always important, especially if you’re breastfeeding. Good sources of protein include dried beans, nuts, peanut butter, eggs, dairy products, fish, and lean meats.

For more information about postpartum diet tips, visit ChooseMyPlate.gov.