# What to Eat After Birth: Postpartum Nutrition and Hydration

> Eating and drinking well after birth and while breastfeeding: calories, water, key nutrients, fish and easy meals.

Stage: family - Topic: For parents - Page: https://www.askcladle.com/guides/parents/postpartum-nutrition-and-hydration

Grounded in: the U.S. Dietary Guidelines for Americans on lactation, CDC "Maternal Diet and Breastfeeding", ACOG postpartum care guidance, and FDA/EPA advice about eating fish. Summarized in Cradle's own words; none of these sources endorse Cradle. General information, not medical advice.

Reviewed: 2026-11

## TLDR

- Eat to appetite with regular meals and snacks; breastfeeding uses roughly 330-400 extra calories a day, so skip strict diets.
- Drink to thirst (pale yellow pee is the sign), keep taking a prenatal vitamin, and eat 2-3 servings a week of low-mercury fish.
- Prep one-handed snacks and freezer meals; if you had gestational diabetes, get a blood sugar test 4-12 weeks after birth.

## What your body needs now

- Healing from birth, making milk if you breastfeed, and running on little sleep all take fuel.
  This isn't the time for strict dieting.
- Breastfeeding uses roughly 330-400 extra calories a day. Most people simply feel hungrier; eat to
  appetite.
- Aim for regular meals and snacks with protein, fiber and some healthy fat: eggs, yogurt, beans,
  lentils, nuts, fish, chicken, tofu, whole grains, fruit and vegetables.

## Water

- Drink to thirst. Pale yellow pee is a good sign you're getting enough.
- Many feeding parents get very thirsty during a feed; keep a full bottle wherever you usually feed.
- Drinking extra beyond thirst doesn't make more milk.

## Nutrients worth paying attention to

- **Keep taking a prenatal or postnatal vitamin** while breastfeeding, or as your provider suggests.
- **Iodine and choline** matter for the baby's brain; check that your vitamin has iodine.
- **Fish:** 2-3 servings a week of low-mercury fish (such as salmon, sardines, cod or canned light
  tuna) gives omega-3 fats. Skip high-mercury fish like shark, swordfish and king mackerel.
- **Iron:** if you lost a lot of blood or were anemic, ask whether you need iron and a blood test.
- **Vegan or mostly plant-based:** you need a reliable vitamin B12 source, since low B12 in a
  feeding parent can harm the baby.
- **Vitamin D:** breastfed babies usually need vitamin D drops; your pediatrician will advise.

## Caffeine and alcohol

Moderate caffeine (about 2-3 cups of coffee a day) is generally fine while breastfeeding. For alcohol
and medicines, see the breastfeeding and medicines guide.

## Making it easy when your hands are full

- Prep one-handed food: wraps, cut fruit, cheese, nuts, boiled eggs, energy balls, smoothies.
- Fill the freezer in late pregnancy with soups, stews and casseroles.
- Ask friends for a meal train or grocery delivery instead of gifts.
- Eat breakfast with protein, even if it's a banana and a glass of milk while feeding.

## Constipation and recovery

Fiber (fruit, vegetables, oats, beans), water and short walks help bowels after birth, especially
with stitches or after a C-section.

## Traditions and your plate

Many cultures have postpartum foods: warming soups, broths, porridge, ginger, a month of special
meals. These can be comforting and nourishing. Keep them alongside enough protein and variety, and
check any herbal remedies with your provider or pharmacist.

## Weight and supply

- A slow loss of about 1 lb (0.5 kg) a week once feeding is settled doesn't usually affect supply.
- If money for food is tight, WIC provides food help and breastfeeding support for parents and
  babies in the U.S.

## When to check in

- If you had gestational diabetes, make sure you get a blood sugar test 4-12 weeks after birth.
- Mention at your postpartum visit if you can't eat, have lost your appetite for days, feel
  dizzy or exhausted, or have had a history of an eating disorder.