Nutrition After Birth
Eating well supports healing, energy levels and overall health.
Caring for a newborn can make regular meals difficult. Try to keep nourishing foods within easy reach and accept help with shopping and meal preparation.
Aim to include a variety of foods from the main food groups.

Fruit and Vegetables

Fruit and vegetables provide vitamins, minerals and fibre.
Include a variety of colours and types throughout the day. Fresh, frozen and tinned options can all be useful.

Wholegrain and High-Fibre Foods

Foods such as:
• Wholegrain bread.
• Porridge.
• Brown rice.
• Wholewheat pasta.
• Potatoes with their skins.
• High-fibre cereals.
can provide energy and help prevent constipation.

Protein

Protein supports tissue repair and recovery.
Good sources include:
• Lean meat.
• Chicken and turkey.
• Fish.
• Eggs.
• Beans and lentils.
• Tofu.
• Nuts and seeds.

Calcium-Rich Foods

Calcium is important for bone and dental health.
Sources include:
• Milk.
• Yoghurt.
• Cheese.
• Calcium-fortified dairy alternatives.
Iron

Blood loss during birth can contribute to low iron levels.
Iron-rich foods include:
• Red meat.
• Beans and lentils.
• Eggs.
• Dark-green vegetables.
• Iron-fortified cereals.

Vitamin C helps your body absorb iron. Try pairing iron-rich foods with fruit, vegetables or a small glass of orange juice.
Take iron supplements only as advised by your GP, midwife or pharmacist.

Eating Well While Breastfeeding

You do not need a special diet while breastfeeding. Aim for a healthy, balanced diet and choose nutritious snacks when hungry.

The HSE advises combining a balanced diet with a gradual increase in exercise once breastfeeding is established, rather than trying to lose weight quickly.
Useful snacks include:
• Fruit.
• Yoghurt.
• Wholegrain toast.
• Nuts.
• Cheese and crackers.
• Hummus with vegetable sticks.
• Porridge.
• Boiled eggs.
Avoid restrictive or rapid weight-loss diets during the early postnatal period.

Staying Hydrated

Drink regularly throughout the day.
You may need extra fluids if:
• You are breastfeeding.
• The weather is warm.
• You are exercising.
• You have constipation.
Keep a bottle or glass of water beside you during feeds.

The HSE particularly advises staying well hydrated when increasing activity and while breastfeeding.
Water and milk are good choices. Limit sugary drinks.
Losing Pregnancy Weight
It is normal for weight loss after birth to take time.
Your first priority should be recovery, regular meals and building your strength. Gradual changes are safer and more sustainable than strict dieting.

Try to focus on:
• Regular balanced meals.
• Nutritious snacks.
• Gradual physical activity.
• Adequate sleep whenever possible.
• Limiting foods high in sugar, salt and saturated fat.
Speak to your GP or public health nurse if you would like support. They may be able to refer you to a community dietitian.