Postpartum nutrition guide

Written By Kate Fedele

Mums gotta eat.

You’re nourishing a whole human—so yeah, you need to eat. A lot.

Breastfeeding mums need up to 400 extra calories a day (hello, second lunch), but when you're juggling cluster feeds, contact naps and cold coffee, cooking a well-balanced meal isn’t always happening.

We’ve rounded up snacks you can eat one-handed, meal delivery services made for new mums, podcasts to listen to and expert support from nutritionists and dietitians who get what you need in the fourth trimester.

Podcasts

Post-natal depletion and supporting yourself postpartum on Boob to Food

Feeling like your spark's dimmed since becoming a parent? Dr Oscar Serrallach unpacks postnatal depletion—what it is, why it lingers, and how to start feeling like yourself again. This episode is a must-listen for anyone navigating the fog of new parenthood.

The biggest postpartum nutrition mistakes (and how to avoid them) on The Postpartum Shift

Does it feel like you're running on empty, even when you miraculously get a good night's sleep? This episode of The Postpartum Shift dives into the often-overlooked world of postpartum nutrition, exploring why your body's nutrient needs peak after birth and how balancing blood sugar can be a game-changer for your energy and mood.

Samantha | Postpartum – postpartum doula on Australian Birth Stories

Samantha—a postpartum doula and mum of two—shares her second postpartum experience. Despite her professional knowledge and preparation, she candidly discusses the unexpected challenges she faced, including the impact of social media on her mental well-being. Her story offers valuable insights into the realities of postpartum life and the importance of setting realistic expectations.

Snacks


Kate Fedele
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