What your body needs most

After delivery, your body is healing (especially if you had tearing or a C-section), replenishing blood loss, and adjusting hormonally. That means higher needs for:

1. Protein (tissue repair & recovery)
Helps heal muscles and tissues. Aim for protein at every meal.
Good sources: eggs, fish, chicken, beans, lentils, yogurt.

2. Iron (replacing blood loss)
Low iron can cause fatigue and dizziness.
Sources: red meat, liver, spinach, beans. Pair with vitamin C (like oranges) to absorb better.

3. Calcium (bone health & breastfeeding)
Especially important if you’re nursing.
Sources: milk, yogurt, cheese, fortified plant milks, leafy greens.

4. Healthy fats (hormones & brain health)
Supports mood and baby’s brain development if breastfeeding.
Sources: avocados, nuts, seeds, palm oil (in moderation), fatty fish.

5. Fiber (prevent constipation)
Constipation is very common postpartum.
Sources: whole grains, fruits, vegetables, legumes.

6. Fluids (hydration & milk supply)
You’ll need more water than usual—especially if breastfeeding.
Aim for ~2–3 liters daily or drink to thirst.

Key vitamins & minerals

• Iron – prevents anemia
• Vitamin D – supports immunity and mood
• Vitamin B12 & folate – energy and red blood cell production
• Zinc – wound healing
• Iodine – important if breastfeeding (baby’s brain development)