Tips for Better Health After Giving Birth

Children and family
Healthy eating
Women's health
Hand of a baby in the hand of her mother

Did you just have a baby? The time after giving birth is important for a new mom's physical and mental health. Eating well plays a big part in helping you feel better. Here are some tips for healthy eating after having a baby.

1. Drink enough water

Water is important for staying hydrated and helping your body work properly. Try to drink at least 8 to 10 glasses of water a day. If you are breastfeeding, it's even more important to drink enough water to make enough milk. Avoid sugary drinks and caffeine because they can cause dehydration and make it hard to sleep well.

2. Eat a wide variety of foods

Eating lots of different foods helps you get all the nutrients your body needs. Try to eat at least five servings of fruits and vegetables a day. Pick veggies of different colours, because each colour has different nutrients. For example, dark green veggies have lots of iron, while orange ones have lots of vitamin A.

Whole grains, like quinoa, barley, and oats, are a great source of fibre and energy. They also help with digestion. Try to include lean proteins in every meal, like chicken, fish, eggs, or beans. Proteins are important for fixing tissues and helping muscles grow.

Good fats, like avocados, nuts, seeds, and olive oil, are also important for your health. They help you take in some vitamins and keep your skin healthy.

3. Eat healthy snacks

After giving birth, your body needs more energy to get better and take care of your baby. Eating healthy snacks between meals can help keep your energy up and stop you from getting too hungry. Here are some healthy snack ideas:

  • Fresh fruit: apples, bananas, grapes, berries
  • Veggies: carrot sticks, cucumber slices, cherry tomatoes
  • Nuts and seeds: almonds, walnuts, sunflower seeds
  • Dairy: Greek yogurt, cheese portions
  • Granola bars: choose bars low in sugar and high in fibre

4. Ask for help

Making healthy meals and snacks can be hard when you're taking care of a newborn. Don't be afraid to ask friends or family for help to make sure you get the food you need. You can also make big meals ahead of time and freeze them for days when you don't have much time or energy. Share your worries and needs with people around you. They will probably be happy to help during this time.

5. Tips for breastfeeding moms

It's important to eat enough calories to help you recover after giving birth and make breast milk if you choose to breastfeed your baby. Adding two snacks a day can help keep your energy levels up.

It's not a good idea to go on a diet while breastfeeding. Eating too few calories can make you produce less milk and feel tired. Focus on eating a balanced diet full of nutrients instead.

6. Be kind to yourself

Your body might change after pregnancy. It's normal for weight loss to take time, and it's possible that your body might not look exactly like it did before. Be patient and kind to yourself during this time of change. Focus on making better eating habits and living a healthy lifestyle instead of your weight.

7. Talk to a dietitian

Eating well after giving birth is important for your recovery and well-being. By following these tips, you can make sure your body gets the nutrients it needs as you start this new part of your life. Remember that every mom is different, and what works for one person might not work for another. Be kind to yourself and don't be afraid to ask for help and advice if you need it.

For more personalized tips based on your specific needs, make an appointment with one of our dietitians​

Registered Dietitian Nutritionist