Postnatal Nutrition

What you will be able to do

• explain how food supports recovery and energy after birth, and why this is not the time to diet.
• use the four food groups in New Zealand's Eating and Activity Guidelines to build simple, balanced meals and snacks.
• choose iron-rich foods and help your body absorb iron.
• follow the New Zealand advice on iodine while breastfeeding, know when vitamin D may be needed for you or your baby, and know where to ask for help with food costs.
• describe what New Zealand guidance says about caffeine, alcohol, fish and supplements while breastfeeding.
• stay well hydrated and set up snack stations for one-handed eating.
• plan, cook and store a freezer stash safely, and ask others for specific help.
• recognise the warning signs after birth that need urgent help.

1. 1Your body after birth and what food can do

   Understand what your body is doing in the weeks after birth, how New Zealand's Eating and Activity Guidelines support recovery and energy, and why this is not the time to diet.

   • The first weeks: recovery, tiredness and appetite
   • New Zealand's food groups for new mums
   • Why this is not the time to diet

   Easy postnatal meal plan

2. 2Nutrients that matter after birth

   Learn how to top up iron after blood loss, follow the New Zealand advice on iodine and vitamin D for you and your baby, and use fibre, calcium and omega-3 foods in everyday meals.

   • Iron and your energy
   • Iodine, vitamin D and help with costs
   • Fibre, calcium and omega-3 in everyday meals

   Easy postnatal meal plan

3. 3Eating and drinking while breastfeeding

   Find out why there is no special breastfeeding diet, which few things to take care with, and how to stay well hydrated, whatever way you feed your baby.

   • No special diet needed
   • Caffeine, alcohol, fish and supplements
   • Staying hydrated with a newborn

   Hydration trackerOne-handed snack list

4. 4One-handed eating for busy days

   Plan snacks and meals you can eat while feeding or holding your baby, and put together easy meals that take ten minutes or less.

   • Why snacks matter in the newborn weeks
   • Building your one-handed snack list
   • Ten-minute meals with minimum effort

   One-handed snack listEasy postnatal meal plan

5. 5Freezer meals and letting others help

   Plan and cook a freezer stash safely, and organise practical help with food from your partner, family and friends.

   • Planning your freezer stash
   • A batch-cooking session, step by step
   • Letting others help with food

   Freezer meal planEasy postnatal meal plan

6. 6Energy, mood and your postnatal check

   Use food and gentle activity to support your energy, understand the difference between baby blues and postnatal depression, and prepare for your 6-week check and the months ahead.

   • Tiredness, food and gentle activity
   • Mood after birth
   • Your 6-week check and the months ahead

   Hydration trackerEasy postnatal meal plan

• PlannerEasy postnatal meal planPlan a week of simple, balanced meals that take ten minutes or less, or come from the freezer, so you eat regularly in the newborn weeks.
• ListOne-handed snack listTick and edit a list of nourishing snacks you can eat with one hand while feeding or holding your baby, and use it as your shopping list.
• TrackerHydration trackerTrack your drinks, caffeine and wee colour for two weeks, so you notice if busy days with a newborn mean you are not drinking enough.
• PlannerFreezer meal planPlan up to four batch-cooking sessions to stock your freezer with labelled meals for the weeks after birth, and track what you have used.