Our Top 5 Nutrition Tips for Your Postpartum Journey

During pregnancy, there’s so much advice thrown at you - what to eat, what to avoid, how much to eat. But once your baby arrives, the focus often shifts away from you, and postpartum nutrition can get overlooked. And yet, it’s just as important for your recovery, your energy, and, if you’re breastfeeding, for your baby’s growth and development.

It’s also easy to feel overwhelmed. There’s an endless stream of conflicting nutrition info online, and no two sources seem to agree. One article will tell you to eat every two hours, another says just focus on the big three meals. It can be hard to know what’s really important.

So let’s simplify things. Here are the top 5 nutrition tips for the postpartum period written by your MWU Dietitians designed to be practical, realistic, and ultimately helping you feel in control of your own journey.

1. Hydration is Non-Negotiable

Hydration might seem basic, but it’s absolutely critical for energy, recovery, and milk production if you’re breastfeeding. Dehydration can sneak up on you, especially when you’re juggling feeds, laundry, and sleepless nights.

Tips to make it easier:

• Keep a water bottle handy - lean on your emotional support water bottle during the new born bubble
  

• Keep a water jug near your usual nursing spot so you don’t have to get up every time.

• Add some flavour with lemon, berries, or a splash of juice if plain water feels boring.
  

2. Prioritise Eating Regularly

You don’t need every meal to be perfectly balanced, but eating consistently helps keep your energy up, stabilises your mood, and supports milk production. If you’re breastfeeding, you’ll need roughly an extra 500 calories a day, which doesn’t have to be complicated.

Simple ideas for those extra calories:

• 1 bagel with peanut butter or jam
  

• A protein smoothie with milk, banana, and oats
  

• A handful of nuts and dried fruit with yogurt
  
  

Think of it as fuelling your recovery and your day -  small, regular meals are more important than the perfect Instagram-worthy plate.

3. Stock Your Freezer

Let’s be real -  life with a newborn is chaotic. Prepping meals can feel impossible. That’s why freezer-friendly meals are a lifesaver. Cooking in advance ensures you have nourishing food ready to go when you need it.

Benefits:

• You’re more likely to eat a balanced meal rather than skipping or relying on takeout.
  

• You save mental energy - one less thing to stress about.
  
  

You can involve your support network -  partners, grandparents, friends — to cook and freeze meals with you.

4. Focus on Key Nutrients

Some nutrients are especially important postpartum, whether for healing, energy, or supporting breastfeeding:

• Protein - helps with tissue repair and keeps you full. Sources: eggs, chicken, fish, tofu, lentils.
  

• Omega-3s - support brain function and mood. Sources: salmon, sardines, chia seeds, walnuts.
  

• Iodine - important for thyroid function and baby’s brain development. Sources: dairy, eggs, seaweed.

• Iron and B vitamins - help replenish what was lost during birth and support energy. Sources: lean red meat, lentils, fortified cereals.
  

A dietitian tip: variety over perfection. You don’t need to hit every nutrient every meal — focus on consistent, balanced intake across the day.

5. Make Nutrition Easy and Stress-Free

Finally, let go of the idea that every meal has to be “perfect.” Postpartum nutrition is about consistency, not perfection.

• Keep ready-to-eat snacks on hand: cut fruit, yogurt, nuts, or boiled eggs.

• Accept help - if someone offers to cook or order food, say yes.

• Simplify meals: one-pan dishes, slow cooker meals, or even healthy frozen options are all fair game.
  
  

Remember: nourishing yourself is not indulgent — it’s essential. The more consistent and easy you make it, the more energy you’ll have to care for yourself and your baby.

Final Thought

 Postpartum is demanding, and your body deserves nourishment to recover, feel strong, and support your baby. Start with these 5 practical strategies: hydrate, eat regularly, stock your freezer, focus on key nutrients, and keep nutrition easy and stress-free. Small, consistent steps will make a big difference in how you feel - and you don’t have to do it perfectly to succeed.