Bringing your baby home from the hospital is one of the most exciting and nervous times of being a new parent. There are thousands of resources on how to care for your baby from the day you bring them home, but there are way fewer on how to care for yourself during this time. Here are our nutrition tips for new mums, including what to eat after giving birth an while breastfeeding.


Important nutrients for postpartum women

There are several key nutrients that you need to make sure you’re getting enough of after you’ve given birth. Speak to a health professional like your GP or dietitian about how to best get these nutrients into your diet. They may recommend supplementation but do not begin taking supplements before consulting them first.


Important nutrients during breastfeeding

If you have chosen to breastfeed, the milk you produce to feed your baby is full of lots of nutrients that initially come from you. If you aren’t eating the right foods to fuel your body, the milk you produce might not have the correct nutrient profile required to nourish your little one

Many people don’t realise that breastfeeding requires you to eat more calories. You might find that you’re more hungry and thirsty than before you had your baby, but this is because both the fluids and nutrients from your body are being used to create breast milk. Making nutritious food more convenient will keep you feeling your best– below are some tips to help you out!

healthy snacks for work

Tips for making nutrition easier as a new mum

You have brought a new life into this world and it needs you all the time, regardless of whether you are tired, hungry, or sore. Making sure you’re taken care of is just as important. Here are some tips to make healthy eating post-baby a bit easier. 

1. Ask for help 

Yes, this is tip #1. You do not have to have it all figured out! If you need your partner to make dinner, or have your mum or friend come over with groceries, that’s totally fine and 100% normal. You have people around you that want to support you during this stressful but exciting time– let them. 

2. Pre-baby meal prep

Make your freezer your best friend. Preparing meals for you and your family before you have your baby will take away a little bit of stress. 

3. Make quick, nutrient-packed meals

Things like smoothies and soups can be super easy to throw together in order to get in those important nutrients that we mentioned before. 

4. Buy easy, snackable foods 

  • Whole grain crackers with avocado + tomato + cheese
  • A bowl of yoghurt with fruit and nut butter
  • Baby carrots or capsicum with hummus 

5. Make sure you’re drinking enough water! 

When you’re busy, it’s easy to forget this simple step. Hydration, hydration, hydration! Drinking enough water can prevent headaches, help with fatigue, lessen constipation, and make hunger cues more accurate.