During pregnancy, so much of the focus is understandably on nourishing your growing baby. Once your baby arrives, that focus naturally shifts to caring for them and it can be easy to overlook your own needs.
Often referred to as the fourth trimester, the first few months after birth come with unique nutritional demands – both to support your recovery from pregnancy and birth and, if you’re breastfeeding, to provide the additional energy and nutrients needed to produce breast milk. As a Registered Nutritionist specialising in fertility, pregnancy and postnatal nutrition, I encourage you to prioritise yourself during this period.
Replenish and recover
Pregnancy and birth place significant demands on your body, making the postnatal period an important time to focus on replenishment and recovery. Protein provides the amino acids needed for growth and repair, so aim to include a good-quality source at each meal. Eggs, fish, poultry, lean meat, Greek yoghurt, cottage cheese, tofu and tempeh are all useful options.
Iron is another important nutrient after birth, particularly because blood is lost during delivery. Iron supports the normal formation of red blood cells and haemoglobin and contributes to the reduction of tiredness and fatigue. Lean red meat provides a highly bioavailable source, while beans, lentils and dark green leafy vegetables provide plant sources. Pair these with vitamin C-rich foods such as berries, kiwi, peppers or citrus fruit to help increase iron absorption.
Fuel your body for breastfeeding
If you’re breastfeeding and suddenly feel much hungrier than usual, listen to those hunger cues. Rather than focusing on calories, concentrate on nourishing foods that provide both energy and nutrients. Try to combine good-quality protein with fibre-rich carbohydrates and healthy fats to create satisfying meals and snacks.
With a newborn, practicality matters. Greek yoghurt with berries and oats, eggs on wholegrain toast or fruit with nut butter are all quick, nourishing options. A smoothie made with Greek yoghurt, fruit, oats and nut butter can be particularly useful. Keep it chilled and pour into an insulated cup to sip throughout the morning whenever you get the chance.
Keep foods that require little or no preparation within reach: yoghurt, fruit, boiled eggs, nuts, hummus, oatcakes and pre-cut vegetables are all useful options. Think about foods you can eat one-handed too. Overnight oats, egg muffins or a well-filled sandwich can be invaluable when your other arm is occupied by a baby.
Batch-cooked chilli, curries, soups and stews can be portioned and frozen before your baby arrives or whenever somebody offers to cook for you. And if somebody asks what they can do to help, let them bring food! A home-cooked meal for the fridge or freezer can be far more useful during those early weeks than another bunch of flowers.
Keep hydrated
Breast milk is approximately 88% water, so it’s perhaps unsurprising that breastfeeding can make you thirsty. Keep a large glass or bottle of water wherever you usually feed your baby and drink regularly throughout the day.
There’s no need to force yourself to drink excessive amounts. Use your thirst as a guide and make staying hydrated easy by keeping fluids within reach, particularly during feeds.
Focus on nutrients that support you too
Breastfeeding places ongoing nutritional demands on your body, while broken sleep can add to feelings of tiredness and fatigue. Prioritise a variety of nutrient-dense foods to help support your own nutritional needs while breastfeeding.
Magnesium and B vitamins have important roles in energy metabolism, with magnesium and vitamin B2 also contributing to a reduction in tiredness and fatigue. Good dietary sources of magnesium include green leafy vegetables, nuts, seeds and wholegrains, while B vitamins are found across a wide variety of foods including meat, fish, eggs, dairy products, wholegrains and leafy greens.
Calcium and vitamin D are also important for maintaining your own bone health during breastfeeding. Dairy foods such as milk, yoghurt and cheese are excellent sources of calcium, while vitamin D can be more difficult to obtain through food alone.
Omega-3 fats are particularly important during breastfeeding, especially DHA, which contributes to the normal brain and eye development of breastfed infants. UK guidance recommends eating two portions of fish each week, including one portion of oily fish such as salmon, sardines, trout or mackerel. If you don’t eat oily fish, Proceive® Pregnancy Omega 3 can also be taken while breastfeeding to help support your intake of EPA and DHA.
While a varied diet provides the foundation, consistently meeting your nutritional needs can be challenging when you’re caring for a new baby. A comprehensive supplement can provide additional support and help bridge nutritional gaps. Proceive® Breastfeeding provides 24 vitamins, minerals and amino acids specifically formulated to support women while breastfeeding, including iron, magnesium, vitamin B2, calcium and vitamin D. It can be taken for as long as you continue to breastfeed and is often described as ‘Proceive Trimester 4’ support, designed to support recovery, replenishment and everyday wellbeing after birth.
And remember, taking care of your own nutritional needs isn’t selfish. Your body has been through pregnancy and birth and is now supporting breastfeeding too. Nourishing yourself well gives your body the energy and nutrients it needs for recovery and the demands of life with a new baby.
