Postpartum nutrition: nutritional advice for new mothers

The importance of postpartum nutrition

Childbirth marks the beginning of an intense period for new mothers: the postpartum. Between fatigue, hormonal upheaval and new responsibilities, taking care of your diet may seem secondary. Yet it plays a key role essential role in physical recovery and mental well-being.

Visit post-partum body needs to recover from intense exertion. It needs specific nutrients to regenerate tissues, replenish postpartum iron reserves and support the eventual production of breast milk. A balanced diet also helps to stabilize energy levelsavoid deficiencies and limit hormonal fluctuations, which can influence mood.

An appropriate diet also helps to prevent post-partum depressionwhich affects 10% to 15% of young mothers, according to theWorld Health Organization (WHO). Nutrients such as omega-3, vitamin D and iron play a key role in regulating mood and combating fatigue.

Finally, with the hectic pace of a newborn, the meal management becomes a real challenge. Finding simple, nutritious solutions can be a great help to moms in this transitional period.

This article guides you through best dietary advice to optimize your post-partum recovery and help you regain your strength with peace of mind.

Good to know: The sole purpose of this article is to provide information on post-partum nutrition. It in no way replaces medical advice or follow-up with a healthcare professional (doctor, dietician, midwife). If you have any doubts or specific needs, please consult a specialist.

1. Physiological changes after childbirth

After childbirth, a woman's body undergoes significant hormonal, metabolic and physical changes. This period, known as the post-partumrequires special attention to diet to promote optimal recovery and sustain daily energy.

1.1 Hormonal readjustments and their impact on energy

Immediately after childbirth, levels ofestrogen levels and progesterone fall sharply. This hormonal drop can lead to mood swings, intense fatigue and, in some women, an increased risk of post-partum depression. A diet rich in vitamins B6, iron Magnesium and omega-3 can help regulate these hormonal fluctuations.

1.2 Blood loss and the need to replenish iron stores

Many women suffer from iron deficiency after childbirth due to blood loss during delivery. A post-partum anemia can lead to chronic fatigue, dizziness and poor concentration. To compensate, it's essential to eat iron-rich foods:

• Lean red meat (beef, veal)
• Offal (poultry liver)
• Pulses (lentils, chickpeas, kidney beans)
• Spinach and green vegetables
• Dried fruit (apricots, raisins)

We recommend combining these foods with a source of vitamin C (citrus fruits, peppers, kiwi) to improve iron absorption.

1.3 Intense fatigue and increased energy requirements

New mothers often have disturbed nights and an intense rhythm to manage. The body therefore needs complex carbohydrates to maintain energy levels without causing blood sugar spikes:

• Wholegrain cereals (oats, quinoa, brown rice)
• Sweet potatoes
• Pulses
• Nuts and seeds

Avoid refined sugars, which provide a temporary energy boost but can worsen fatigue over the long term.

1.4 Influence of breastfeeding on nutritional requirements

If a mother is breastfeeding, her nutritional needs are even higher. The production of breast milk increases caloric expenditure by around 500 kcal per day. It is therefore crucial to consume meals rich in :

• Proteins (fish, eggs, dairy products, legumes)
• Good fats (avocados, olive oil, sunflower seeds) Flax)
• Calcium and vitamin D (dairy products, almonds, sardines)

1.5 Hydration: a key to recovery

Water plays a central role in post-partum recovery, facilitating the elimination of toxins and supporting the production of breast milk. Mothers are advised to drink at least 2.5 to 3 liters of water a dayparticularly in the form of :

• Still or sparkling water
• Soothing herbal teas (fennel, verbena, chamomile)
• Mineral-rich broths

Sweetened beverages and caffeine should be consumed in moderation, as they can disrupt sleep and digestion.

Understanding these physiological adjustments and adapting one's diet enables mothers to recover more effectively and better manage this demanding period.

2. Essential macronutrients for post-partum recovery

Macronutrients form the basis of a balanced diet and play a key role in physical and mental recovery after childbirth. Protein, fat and carbohydrates must be consumed in the right quantities to replenish energy reserves and promote overall well-being.

2.1 Protein: tissue repair and sustainable energy

After childbirth, the body needs protein to repair damaged tissue, maintain muscle mass and support the immune system. Protein deficiency can lead to increased fatigue and weakened natural defenses.

The best post-partum protein sources include:

• Lean meats chicken, turkey, lean beef.
• Oily fish salmon, sardines, mackerel (rich in omega-3).
• Eggs A source of complete protein and choline, essential for the brain.
• Pulses lentils, chickpeas, kidney beans, rich in vegetable protein and fiber.
• Dairy products plain yoghurt, fromage frais, hard cheeses.

Ideally, every postpartum meal should contain a portion of protein to maintain energy levels and promote recovery.

2.2 Fats: Supporting the brain and lactation

Lipids, and in particular essential fatty acidsare essential for cell regeneration and hormone production. They play a key role in mood regulation and in the cerebral development of the baby during breastfeeding.

Sources of good fats include :

• Omega-3 fatty fish, olive oil Flax, chia seed oil.
• Omega-6 Sunflower oil, Nuts.
• Monounsaturated fatty acids olive oil, avocado, almonds.

Avoid saturated fats and hydrogenated oils found in ultra-processed products.

2.3 Carbohydrates: the energy you need to get through the day

Carbohydrates are the body's main source of energy. However, not all carbohydrate sources are created equal. It's essential to give priority to complex carbohydrates, which provide stable energy throughout the day.

The best sources of carbohydrates for the post-partum period are :

• Wholegrain cereals Quinoa, brown rice, rolled oats.
• Pulses chickpeas, black beans.
• Fruits and vegetables sweet potatoes, carrots, apples.

On the other hand, it's best to limit consumption of refined sugars, which cause blood sugar peaks and increase feelings of fatigue.

2.4 The balance between these three macronutrients

A balanced post-partum diet should include :

• Approximately 40-50% carbohydrates from whole-grain sources.
• 20-30% fatwith an emphasis on omega-3 and good fats.
• 20-30% proteinof animal or vegetable origin.

A good balance of these macronutrients helps maintain stable energy levels, speed recovery and support breastfeeding.

3. Key micronutrients for optimum health

In addition to macronutrients micronutrients (vitamins and minerals) play a crucial role in post-partum recovery, energy maintenance and hormone regulation. Certain deficiencies can aggravate fatigue and slow young mothers' return to fitness.

3.1 Iron: preventing post-partum anaemia

Blood loss during childbirth reduces iron reserves, increasing the risk of anemia.iron-deficiency anemia. Iron deficiency can cause extreme fatigue, dizziness and poor concentration.

The best sources of iron are :

• Haem iron (high absorption) lean red meat, liver, seafood.
• Non-heme iron (lower absorption) lentils, spinach, chickpeas, pumpkin seeds.
• Combine these foods with a source of vitamin C (peppers, citrus fruit, kiwi) improves iron absorption.

Young mothers should aim for an intake of approx. 15 to 20 mg iron per dayespecially if they are breast-feeding.

3.2 Calcium: keeping bones strong

During breast-feeding, part of the maternal calcium is transferred to the infant via breast milk. Calcium deficiency can weaken bones and increase the risk of osteoporosis.

The main sources of calcium are :

• Dairy products yoghurt, cheese, milk.
• Plant sources almonds, broccoli, tofu, canned sardines (with bones).
• Recommended intake of 1000 to 1200 mg calcium per day is ideal for nursing mothers.

3.3 B vitamins and folates : A key role in cell regeneration

Group B vitamins (notably B6, B9 and B12) are essential for energy production, cell regeneration and post-partum stress management.

The best food sources include :

• Vitamin B6 bananas, salmon, potatoes.
• Vitamin B9 (folic acid) Green vegetables, chickpeas, citrus fruit.
• Vitamin B12 eggs, meat, dairy products.

A sufficient intake of these vitamins reduces feelings of fatigue and promotes the production of neurotransmitters linked to well-being.

3.4 Vitamin D: Boosts immunity and mood

A deficiency in vitamin D deficiency is common after childbirth, especially in winter. This vitamin aids calcium absorption, supports the immune system and helps prevent post-partum depression.

The best sources are :

• Sun exposure (15-30 min per day).
• Oily fish salmon, mackerel, sardines.
• Egg yolksmushrooms.

A vitamin D supplement may be recommended if sun exposure is insufficient.

3.5 Magnesium Stress reduction and improved sleep

Visit Magnesium is an essential mineral for muscle relaxation, stress management and sleep quality.

It is found in :

• Nuts and seeds almonds, Nuts sunflower seeds.
• Pure cocoa70% minimum dark chocolate.
• Pulses black beans, chickpeas.

A daily intake of 300 to 400 mg helps reduce fatigue and promotes relaxation.

By combining these micronutrients in a balanced diet, young mothers can optimize their recovery and gradually regain their energy levels after childbirth.

4. Nutrition and mental well-being: preventing post-partum depression

Mental well-being is just as important as physical recovery after childbirth. Nutrition plays an essential role in regulating mood, managing stress and preventing postpartum post-partum depressionwhich affects around 10-15% of young mothers, according to theWorld Health Organization (WHO).

4.1 The link between diet and well-being hormones

Certain nutrients promote the production of serotonin and dopaminetwo neurotransmitters involved in mood regulation and feelings of well-being. A balanced diet can therefore have a positive influence on our emotional state.

The key nutrients to focus on are :

• Omega-3 essential for brain function and prevention of depression (fatty fish, oilseeds, etc.). Flax, Nuts).
• Tryptophan precursor of serotonin, found in turkey, eggs, dark chocolate, fruits and vegetables). Nuts.
• Magnesium Tryptophan: helps reduce stress and anxiety (almonds, cocoa, legumes).
• Vitamin B6 Essential for neurotransmitter production (bananas, potatoes, salmon).

4.2 Intestinal microbiota and its impact on mood

Recent studies show that the intestinal microbiota plays a key role in regulating mood and stress. An imbalance in intestinal flora could be an aggravating factor in post-partum depression.

To maintain a healthy microbiota, it is recommended to consume :

• Probiotics plain yoghurt, kefir, fermented vegetables (sauerkraut, kimchi).
• Prebiotics Fiber-rich foods (onions, leeks, asparagus, bananas).
• Foods rich in polyphenols green tea, red fruit, pure cocoa.

4.3 The influence of refined sugars on anxiety and fatigue

Excessive consumption of fast sugars leads to fluctuations in blood sugar levels, promoting irritability, fatigue and low energy levels.

To avoid:

• Sodas and industrial fruit juices.
• Ultra-processed pastries and snacks.
• Refined cereals and white bread.

Best for :

• Natural sugars (fruit, Honey in small quantities).
• Complex carbohydrates (oats, quinoa, sweet potatoes).
• Healthy snacks (Nuts, hummus, cheese).

4.4 Drinks and hydration for mental well-being

Good hydration plays a key role in managing stress and mental energy. Certain beverages are particularly beneficial:

• Relaxing herbal teas chamomile, verbena, lime blossom.
• Green tea Rich in L-theanine, an amino acid with soothing properties.
• Lemon water Refreshing and rich in antioxidants.

On the other hand, we recommend limiting caffeine and alcohol, which can disrupt sleep and increase anxiety.

By incorporating these good dietary practices, young mothers can optimize their emotional balance and reduce the risk of post-partum mood disorders.

5. Hydration and recommended beverages

Hydration is an essential part of post-partum recovery. After childbirth, the body eliminates excess fluids accumulated during pregnancy, and if the mother is breastfeeding, her water requirements increase considerably. Good hydration helps to maintain energy, improve digestion and promote the production of breast milk.

5.1 Water requirements after childbirth

Postpartum mothers should aim to consume about 2.5 to 3 liters of water per dayespecially if she is breast-feeding. The sensation of thirst is a good indicator, but it is advisable to drink regularly throughout the day to avoid dehydration.

Signs of dehydration to watch out for :

• Dry mouth and feeling tired.
• Dark, infrequent urine.
• Headaches and dizziness.

5.2 The best drinks for recovery

In addition to pure water, certain beverages are particularly beneficial for postpartum mothers:

• Herbal infusions chamomile, verbena, nettle (ideal for remineralizing the body).
• Mineral-rich broths Ideal for replenishing sodium and potassium reserves.
• Almond or oat milk rich in calcium and easy to digest.
• Fresh vegetable juices Provide essential vitamins and antioxidants.
• Coconut water naturally rich in electrolytes and excellent for hydration.

5.3 Drinks to limit

Certain beverages can be detrimental to post-partum recovery and should be consumed in moderation:

• Coffee and black tea In excess, they can disrupt sleep and aggravate anxiety.
• Sodas and sugary drinks : provoke blood sugar peaks and increase feelings of fatigue.
• Alcohol Not recommended during breast-feeding, may slow recovery.

5.4 Tips for daily hydration

It's sometimes hard to remember to drink enough with a newborn to manage. Here are a few simple tips for keeping well hydrated:

• Keep a water bottle within reach at all times.
• Start each day with a glass of lukewarm water and lemon.
• Vary the pleasures with flavored waters (mint, lemon, ginger).
• Combine each meal with a glass of water or herbal tea.

Good hydration is a powerful ally in post-partum recovery, promoting energy, digestion and hormonal balance.

6. Meal organization and tips for healthy eating with a baby

With a newborn at home, finding the time and energy to eat well can seem difficult. Yet a balanced diet is essential for post-partum recovery and maintaining good energy levels. Here are a few tips to simplify meal organization and eat healthily despite a busy schedule.

6.1 Planning meals in advance

Planning meals saves time and helps avoid unbalanced food choices. Here are a few tips:

• Establish a weekly menu with simple, nutritious meals.
• Choose recipes that are quick and easy to prepare.
• Make a shopping list to avoid unnecessary purchases.

6.2 Prepare in advance

Preparing certain foods in advance optimizes your time in the kitchen:

• Cook rice, quinoa or pasta in large quantities and store them in the refrigerator.
• Cut up vegetables and have them ready to use.
• Prepare protein portions (grilled chicken, marinated tofu) for quick reheating.
• Store soups and stews in the freezer.

6.3 Adopt simple but balanced meals

To eat healthily without spending hours in the kitchen, it's best to opt for meals consisting of :

• A source of protein fish, lean meat, eggs, legumes.
• Complex carbohydrates quinoa, sweet potato, wholemeal bread.
• Vegetables raw or cooked, for vitamins and fiber.
• Good fats olive oil, avocado, Nuts.

6.4 Opt for nutritious snacks

Young mothers often have little time for cooking, but it's important to avoid skipping meals. Healthy snacks help prevent cravings and maintain energy levels:

• Dried fruit and oilseeds (almonds, Nuts, hazelnuts).
• Plain yogurt with chia seeds and Honey.
• Rice cakes with almond purée.
• Hummus with vegetable sticks.
• Quick spinach omelette.

6.5 Use practical solutions

When time is short, there are a number of options for continuing to eat well without effort:

• Have healthy, balanced meals delivered (such as those offered by bienBon.ch).
• Opt for ready-to-cook boxed meals.
• Ask friends and family for help in preparing meals.

With a little organization and the right food choices, it's possible to eat well after childbirth without spending too much time on it. The important thing is to choose nutritious, practical foods to support post-partum recovery.

7. Examples of balanced post-partum menus

To help young mothers eat well after giving birth, here are some ideas for simple, nutritious menus. These meals are designed to provide the necessary energy, support recovery and encourage breastfeeding if required.

7.1 Energizing breakfasts

A good breakfast gives you a vital start to the day. It should include a source of protein, complex carbohydrates and good fats.

• Porridge bowl with oat flakes, chia seeds and red berries.
• Spinach and cheese omeletteserved with wholemeal bread and squeezed orange juice.
• Plain yoghurt with homemade granola and Nuts.
• Smashed avocado on rye bread with a poached egg.

7.2 Balanced breakfasts

Breakfast should be satiating and balanced to maintain energy levels throughout the day.

• Quinoa saladchickpeas, sun-dried tomatoes and feta cheese.
• Grilled salmon fillet with sweet potato and steamed vegetables.
• Coral lentil curry with coconut milk and brown rice.
• Mushroom omelette and green salad, served with seed bread.

7.3 Light and nourishing dinners

A light but nutrient-rich dinner helps digestion and improves sleep quality.

• Vegetable soup with hummus toast.
• Pan-fried tofu and vegetables with soba noodles.
• Zucchini gratin with goat cheese and green salad.
• Chickpea salad with herbs and lemon.

7.4 Healthy snacks

Young mothers often need small snacks between meals to avoid fatigue.

• Nuts and almondsrich in Magnesium.
• Rice cakes with peanut puree.
• Homemade hummus with carrot sticks.
• Apple compote no sugar added, with a little cinnamon.

7.5 Drinks for hydration

Hydration is essential for post-partum recovery. Here are some ideas for suitable drinks:

• Fennel infusion to promote lactation.
• Lemon water for hydration and energy.
• Almond milk enriched with calcium.
• Green tea (consume in moderation due to caffeine).

These menus are easy to prepare and can be adapted to suit each mother's specific dietary preferences and nutritional needs.

8. How to bienBon.ch can simplify nutrition for young mothers

At bienBon.chwe know that the post-partum period is an intense phase when every minute counts. Between fatigue, organization with a newborn and specific nutritional needs, cooking balanced meals can become a real challenge. That's why we offer a simple, healthy solution: high-quality ready-to-eat meals, adapted to young mothers.

8.1 Balanced, nutritious meals

Our meals are prepared by a Michelin-starred chef and offer an optimal intake of :

• Quality proteins lean meat, fish, legumes.
• Complex carbohydrates Quinoa, brown rice, sweet potatoes.
• Good fats olive oil, Nuts.
• Fiber and vitamins Fresh, seasonal vegetables.

Each portion is carefully thought out from a dietary point of view and adapted to post-partum recovery.

8.2 A practical, fast solution

We know that time is precious for young mothers. Our dishes are :

• Ready in minutesjust heat them up.
• Can be stored for several monthsthanks to pasteurization in jars.
• No additives or preservativesfor a healthy, natural diet.

No more stressful shopping and cooking: bienBon.ch You can concentrate on the essentials, while eating a balanced diet.

Our meals are delivered directly to your door, anywhere in Switzerland, on the date you specify. You can order à la carte right now!

8.3 A commitment to quality and well-being

We use predominantly Swiss ingredientsfresh, seasonal ingredients. Our dishes are prepared with an artisanal approach, respecting culinary tradition while meeting modern nutritional requirements.

With bienBon.ch, you benefit from healthy, balanced nutritionto restore your energy and make the most of your pregnancy.

9. Conclusion: the right postpartum diet for optimum recovery

The post-partum period is an essential transition in the life of a young mother. Diet plays a key role in physical recovery, emotional balance and daily energy. By prioritizing meals rich in essential nutrients such as iron, calcium, omega-3s and quality proteins, moms can better manage fatigue and gradually regain their vitality.

Together, we explored :

• The physiological changes after childbirth and their nutritional impact.
• Visit macronutrients and micronutrients essential for recovery.
• The importance of hydration and beneficial beverages.
• From practical tips for organizing meals with a baby.
• From balanced menus specially designed for young mothers.
• How to bienBon.ch can simplify your diet with healthy, convenient dishes.

Every mother is unique, and it's essential to listen to your body, adopt a balanced diet and don't hesitate to ask for support if you need it. A consultation with a health professional or dietician can be beneficial in adapting your diet to your specific needs.

With bienBon.ch, we make this transition easier by offering tasty, nutritious and convenient meals, delivered straight to your door. There's no need to worry about the kitchen: enjoy those precious moments with your baby, while taking care of your own health.

Make your well-being a priority!

To find out more

To find out more about post-partum nutrition and the official recommendations, please consult the Swiss Society of Nutrition website, and in particular the page dedicated to "Post-partum nutrition".birth nutrition