Eating well and staying active are key to supporting your body both after birth and during breastfeeding. Good nutrition and regular movement can help improve energy levels, support recovery, and make daily life with your baby feel more manageable.
Regular meals
Try to eat regular meals – breakfast, lunch, and dinner – and include one or two healthy snacks. This can help maintain steady energy levels and reduce the need for sugary drinks, sweets, and snacks.
Move every day
Physical activity doesn’t have to mean structured exercise. A walk with your baby in a stroller is a great way to stay active. Aim for about 150 minutes of moderate activity per week (around 20–30 minutes per day), as recommended for adults.
Extra fluids
When breastfeeding, your body needs more fluids. A common guideline is to drink to thirst, which usually provides enough hydration. Water is the best choice, while sugary drinks add extra calories without nutritional benefit.
Weight and recovery
Gradual weight loss after pregnancy is generally recommended. Many people lose weight quickly in the first few weeks due to fluid shifts, which is normal.
After that, a steady weight loss of about 1 pound (0.5 kg) per week is considered safe, especially when breastfeeding. Rapid weight loss is not recommended, as it may affect energy levels and milk supply.
If you are above a healthy weight, working toward a balanced weight over time can support your overall health and reduce risks in future pregnancies. Your healthcare provider can help you find the right approach.
Healthy eating patterns
In the U.S., the Dietary Guidelines for Americans provide a helpful framework for balanced eating. This includes:
- Fruits and vegetables
- Whole grains
- Lean protein foods
- Dairy or fortified alternatives
- Healthy fats
Thinking about another pregnancy?
If you’re planning another pregnancy, it’s recommended to take 400 micrograms of folic acid daily starting at least one month before conception. This helps reduce the risk of neural tube defects.
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