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Postpartum Eating, What and How Much?

Much Should I Eat?

It’s totally normal to feel insatiable or not hungry at all in that first little while after birth. Your hormones and emotions are all over the place. The most effective way to know if you’re getting the right amount for you and baby is to listen to your hunger cues. Try eating small meals or snacks when you are hungry versus putting it off until you have the time to eat a larger meal. Waiting until you have more time means you may be starving and have already experienced a dip in energy levels, hormone imbalance and a spike in blood sugar… Hello, hangry mommy ;)

What Should I eat?

Great questions… Your needs and preferences are unique, and there is no one-size-fits-all postpartum nutrition plan but if you try including an abundant diversity of colourful fruits and vegetables, healthy fats, complex carbohydrates and quality proteins you'll be killing it mama!

Here are a few examples:

Fruits and Veggies







Healthy Fats

Avocado & avocado oil

Coconut oil

Olives and extra virgin olive oil

Nuts, seeds and their butters

Fatty fish; salmon, cod, sardines

100% grass fed butter and ghee

Complex Carbs

Whole grains (wild rice, quinoa, brown rice, millet, etc.)

Milk, yogurt or kefir (organic or grass fed

Fruit (pears, apples, bananas, etc.)

Beans and legumes (black beans, lentils, chickpeas, etc.)

Starchy vegetables (sweet potatoes, corn, peas, potatoes) and winter squashes (acorn, pumpkin, butternut)


Lentils, beans



Lamb, chicken, pork, beef, liver

Whole grains

Tofu, tempeh, edamame

Black strap molasses

Remember to try to eat frequently throughout the day (even when you don't have the time) this will help stabilize blood sugar levels, help you maintain energy and help balance hormones.


Not sure how to nutritionally plan for postpartum using the most nutrient dense foods to heal your body?

Download this three page guide that will help you understand the importance of nourishing YOU mama.


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