Labor and delivery can be physically, mentally, and emotionally draining. Not only is getting enough rest important for recovery, it is also important to get the nutrients you need as well. During the fourth trimester, you will need additional energy, protein, fluid, vitamins (such as vitamins A and C), and minerals (such as iron and zinc) to help with wound healing, if you had a perineal tear or a c-section, and to account for blood and fluid loss. During this time, your body is also undergoing significant changes that require additional nutrients, such as producing breastmilk and shrinking your uterus back to pre-pregnancy size.

Here are some of the nutrients that are crucial for postpartum recovery:

• Calories: Many women are surprised to find out that they need more calories during breastfeeding than during pregnancy. I like to remind women who are breastfeeding that they are still growing a baby, but now that baby is bigger and outside of your womb. Even if you are choosing not to breastfeed, you will still need more calories initially to help you recover properly.

• Protein: Protein is essential for tissues that need to heal from being torn, stretched, or cut. Therefore, it is important to get plenty of protein from meat, fish, dairy products, and legumes (such as beans, chickpeas, peanuts, & lentils). 

• Fluid: Labor results in a lot of fluid and electrolyte losses. In order to help you prevent dehydration, replenish your electrolyte stores, and establish & maintain your breastmilk supply, it is important to get plenty of fluid from drinking water and eating stews, soups, and curries. I recommend that women who are breastfeeding drink at least half of their pre-pregnancy weight in fl oz of water daily. For example, if you weighed 130 lbs prior to conceiving, you would want to aim to drink at least 65 fl oz of water daily. 

• Iron: Iron is important for replenishing the blood lost during labor and delivery. Try to eat enough iron daily by consuming iron-rich foods, such as: meat, seafood, nuts, beans, some vegetables (such as potatoes and tomatoes), and fortified grains (such as breakfast cereals). If you are getting your iron from non-animal sources, try pairing the food with a food rich in vitamin C. For example, adding strawberries to your iron-fortified breakfast cereal.

• Zinc: Zinc is important for wound healing and protein synthesis. Get plenty of zinc from sources such as: oysters, beef, crab, lobster, pork, beans, nuts, and dairy products.

• Vitamin A: Among its many roles in the body, vitamin A is also important for wound healing. Vitamin A is found in the highest concentrations in liver and fish oils, but it can also be found milk, eggs, leafy green, orange, & yellow vegetables, tomatoes, fruits, and some vegetable oils.

• Vitamin B12: Vitamin B12 is one of the vitamins that is important of red blood cell formation. Vitamin B12 is found in animal products (fish, meat, eggs, dairy), nutritional yeast, and fortified breakfast cereals. If you are vegan, talk to your registered dietitian and/or doctor about whether or not you would benefit from a vitamin B12 supplement.

• Vitamin C: Vitamin C is often thought of for its role as an antioxidant, but it also plays a vital role in wound healing and collagen biosynthesis. Fruits and vegetables are the best sources of vitamin C, including citrus fruits, tomatoes, and peppers.

Remember, breastfeeding adds an additional nutritional demand on your body to help maintain the supply and quality of your breastmilk. Make sure to talk to your registered dietitian and doctor before starting any vitamins or supplements or stopping your prenatal vitamin during the fourth trimester.