Categories: Postpartum, Pregnancy
June 24, 2025
Last updated on June 24, 2025
Growing, birthing, and feeding a baby is nothing short of incredible, and your body works hard and grows stronger through every stage. It makes sense that nutrition plays such a key role, not just during pregnancy but in the months (or years) that follow. From building your baby’s brain to fueling your own energy, mood, and recovery, getting enough nutrients and having a healthy relationship with food is one of the most powerful ways to care for both of you.
The Prenatal Foundation
Whether you’re preparing for birth or navigating the early days of breastfeeding, your nutritional needs shift throughout this journey. A well-balanced diet during pregnancy and postpartum supports not only your baby’s development but your own strength, recovery, and long-term health.
As your body changes, so do your nutritional needs. Blood volume increases, your baby’s brain and organs are developing, and your body is working overtime to grow the placenta and support new life. Your prenatal vitamins, which include nutrients like folate, iron, calcium, and DHA, become especially important during this time. You can also get many of these from foods like leafy greens, citrus fruits, beans, eggs, fish, meat, and nuts, to help fill in any gaps.
Of course, eating well during pregnancy isn’t always easy. Morning sickness, nausea, and food aversions can make balanced meals feel out of reach, especially in the first trimester. Small, frequent meals and simple snacks (like crackers, bananas, or smoothies) can be easier to tolerate and still provide energy and nutrients. And as pregnancy progresses, constipation often shows up, which is something many moms experience in the second or third trimester. A variety of fruits, vegetables, whole grains, legumes, and nuts provide excellent sources of fiber. Think apples, broccoli, sweet potatoes, oats, and lentils – all great options to help keep things moving. Since fiber absorbs water, staying hydrated is also important when increasing fiber intake. Drinking water throughout the day or adding natural juices like prune or pear can gently support digestion and help ease discomfort.
Having enough nutrients to support a growing baby while meeting the demands of your own body is essential for energy, healing, and milk production. It’s not just about food, it’s about feeling your best, staying strong, and laying the foundation for both you and your baby to thrive.
Postpartum Nutrition & Breastfeeding
Pregnancy and breastfeeding are incredibly demanding stages. And yet, moms are often bombarded with pressure to bounce back, lose weight, or follow advice that may not always align with what their bodies actually need. The truth is, nourishing yourself during this time isn’t about perfection. It’s about fueling your body with what it needs for healing and recovery and having the support in place to help make that happen.
According to the CDC, breastfeeding moms generally need about 340 to 400 extra calories a day to meet their body’s needs while making milk. That number can vary based on activity level, weight, and frequency of breastfeeding, but the takeaway is simple: your body needs more fuel, and that’s okay.
This doesn’t mean eating anything and everything, it means focusing on nutrient-dense foods that support both you and your baby. Think fruits and vegetables, whole grains, lean proteins, healthy fats, and foods rich in iron, calcium, and B vitamins. And when full meals feel hard to get in, snacks can go a long way. Some easy options include:
- Apples and peanut butter
- Greek yogurt with berries
- Nuts or trail mix
- Whole grain crackers with cheese
- Hard-boiled eggs
- Cottage cheese and fruit
- Hummus with pita bread or peppers
- Slice of avocado toast
Whether you prep these ahead of time, keep a few things in the fridge, or stash a couple options in your bag, having something simple and nourishing ready, if and when you can, can really help.
Hydration is just as important. “Something as simple as setting a reminder or sipping water every time you nurse can make a big difference,” shared Shari, a Nutritionist and Certified Lactation Counselor with a background in WIC nutrition, here at Acelleron. It’s an easy habit that can help you stay on track without overthinking it, especially during those busy newborn days. Just be sure to drink when you’re thirsty, there’s no need to overdo it. Too much water can sometimes interfere with electrolyte balance, so listen to your body and aim for consistent, moderate intake throughout the day.
Culture, Myths & Our Relationship with Food
Nutrition isn’t just about what we eat – it’s shaped by how we grew up, the cultures we come from, and how we relate to food on a daily basis. It’s also one of the most common areas where well-meaning advice and cultural myths show up.
Just because your abuelita (grandmother) or tía (auntie) says it with love doesn’t always mean it’s true. As Elizabeth, one of our Registered Dietitian Nutritionist and a proud Latina from Colombia, shared, “In some cultures, people are told not to eat garlic while breastfeeding, but there’s no proof that this harms your baby.” In fact, garlic has well-known health benefits, including supporting the immune system, reducing inflammation, and improving heart health. And that’s just one example. Across cultures, there are all kinds of beliefs about which foods should be avoided or prioritized during pregnancy, postpartum, and breastfeeding. While some are based on tradition or personal experience, not all are backed by science. That’s why it’s so important to have access to accurate information and support when navigating your own journey during this time. Elizabeth also emphasized that understanding the benefits of food and developing a healthy relationship with it is essential, not just for physical health, but for mental and emotional well-being, too. It’s about knowing what works for your body, feeling good about the choices you make, and having trusted information to guide you along the way.
Creating Space for Support
We know how overwhelming this season can be, and sometimes the simplest things, like a reminder to eat, drink water, or ask for help, can go a long way.
Whether it’s leaning on WIC, checking in with a dietitian (if you’re covered), or just talking things through with someone you trust, support makes a difference. And if you’re looking for extra guidance along the way, you can connect with one of our Certified Lactation Counselors for a virtual consultation through our Education & Support Programs.
Because taking care of your little one really starts with taking care of you.