A Guide to Postpartum Nutrition

After nine months of some pretty serious food restrictions, you’ll likely be happy to hear that you can again enjoy all of your favourite foods and drinks (hello cheese and wine). With that said, there are some important changes you’ll want to make to ensure that you and your baby are getting the nutrients you need – especially if you’re breastfeeding. Here, is A Guide to Postpartum Nutrition.  

A Guide to Postpartum Nutrition: What to Eat

A Guide to Postpartum Nutrition


During pregnancy, the body draws calcium from mom’s bones to support the growth of the baby. While breastfeeding, your body will continue to pull calcium from you into your breast milk. So, getting enough calcium is essential for preventing long-term bone loss and osteoporosis down the road. Good sources of calcium include:

B Vitamins

A Guide to Postpartum Nutrition

B Vitamins like folate, biotin, B6 and B12 are involved in many of the body’s essential processes. By eating foods high in B Vitamins, you can boost your energy and ward off sad or anxious feelings and possibly depression. In addition, biotin plays a significant role in hair growth. Don’t worry – postpartum hair loss is completely normal! It can be scary but rest assured, it is temporary and your hair will grow back. Good sources of B Vitamins include:

Vitamin D

A Guide to Postpartum Nutrition

A lack of vitamin D in the body has been linked to depression, low energy, bone problems and even weight gain. The best way to get vitamin D is from the sun, which can be quite difficult living in Ireland. So, try to opt for foods high in vitamin D or a supplement. These foods include:


A Guide to Postpartum Nutrition

These nutrients will help you rebuild your muscles and tissues as you heal because they replenish blood store losses. When you give your body everything it needs to successfully heal, you will have more energy and your postpartum recovery will be faster. Consuming adequate levels of protein will also support your milk supply if you are breastfeeding and can help you feel more satisfied after meals and keep your energy levels stable throughout the day. Good sources of protein include:

A Guide to Postpartum Nutrition: Q&A

Can I Drink Alcohol While Breastfeeding?

In short, yes, you can drink while you are breastfeeding – just in moderation! Remember that small amounts of alcohol move into your milk when you drink an alcohol and as your body metabolises the alcohol the amount in your breast milk will also decrease. 

How Much Water Should I Be Consuming?

Not only does getting enough water support breastfeeding but also helps all new moms avoid constipation. For most moms, 1.5-2L of water per day is a good benchmark, although you’ll need more if you’re breastfeeding. A telltale sign of dehydration is the colour of your urine. Dark urine (think the color of tea) only occurs when you are dehydrated.

Are There Any Foods I Shouldn’t Be Eating While Breastfeeding?

Breastfeeding moms don’t need to stress too much about what not to eat while breastfeeding – but it’s important to be aware of the foods that, when consumed in large quantities, can affect baby’s health and impact your milk supply. A few foods to partially avoid while breastfeeding are: 

  1. Alcohol (in high quantities)
  2. Coffee (in high quantities)
What Weight Loss or Gain is Normal After Having a Baby?

After delivery, women generally lose 6-7kgs automatically from the baby and placenta. If you’re breastfeeding, you’ll burn through an extra 500 to 700 calories per day, although you’ll also need to eat more to supply you and your baby with the nutrients you need. In general, women generally shouldn’t lose more than 0.5kg to 1kg per week.

A Guide to Postpartum Nutrition: Reviews

Cindy Alarcan

“I can’t recommend them enough. They helped me to keep my glucose levels under control after being diagnosed with gestational diabetes. With a newborn baby in the house, we don’t have time to cook, we get healthy meals delivered to our door which gives us more time to spend with our lovely daughter.

I put on 15kg during my pregnancy and after 2 weeks I have almost lost all of the weight. The food is absolutely delicious. I have always associated healthy with plain and without any flavour but this is not the case with GourmetFuel.”

Nicola Nelson

” I ordered GourmetFuel after having a baby. It was a great service.

The food was so nutritious and very tasty. It was a super service.”

Grainne Murphy

“I was delighted to receive a GourmetFuel Hamper with 5 delicious lunches, dinners and snacks when I arrived home from the hospital after I had my son. I can not recommend GourmetFuel enough. The service is excellent and the delivery time is quick.

Not only are the meals delicious and tasty but they are also nutritious and just the kind of food you would crave after having a baby! Huge thanks to this wonderful service. Now I can spend quality time with my newborn baby instead of worrying about what to cook next!”

Marie Byrne

“Great tasty food, fast delivery and a wide variety of food to choose from.

Helped me out massively in my first week home with a newborn. Would definitely recommend.”

Irish Life Health & GourmetFuel

Now more than ever is the time to avail of your Welcome Home Hamper with GourmetFuel through Irish Life Health! Your complimentary hamper consists of delicious, nutrient-dense lunches, dinners, and snacks to help nourish you at this busy time in your life!

If you haven’t filled out the form yet but are eligible for the hamper, please follow the link below:


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Annie O'Brien

Annie O'Brien

Annie is our Business Development Manager here at GourmetFuel. Annie completed her Bachelor’s degree in Food Innovation at the Technology University of Dublin. Before joining the team at GourmetFuel, she worked for a successful start-up company based in New York City where she gained valuable experience in product development, food safety, and allergen management and control.  Her areas of interest are food business sustainability, health promotion, and nutrition research. 

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