Eating Healthy for Recovery and Breastfeeding

Breast milk is one good option for feeding your baby. Your milk has the right nutrients your baby needs, even if your diet isn't perfect. Eating healthy foods helps you recover from birth. It also gives you energy to care for yourself and your baby.

Eating to Recover

You may lose blood during delivery, lowering your iron levels. Low iron can make you feel weak or tired.

To help your body recover, eat foods high in iron:

• Red meat
• Pork
• Seafood
• Tofu
• Beans
• Dark green leafy vegetables
• Iron-fortified WIC cereals

Vitamin C helps your body absorb iron better. Try pairing some of these foods with iron-rich ones:

• Oranges
• Strawberries
• Broccoli
• Tomatoes
• Bell peppers

Keeping Your Energy Up

Eating regular meals gives you more energy. Try to eat 3 meals and 2-3 snacks each day.

You can eat most foods while breastfeeding. Babies enjoy the flavors in your milk. Spices, herbs, and foods like onions and garlic change how your milk tastes. When you try new foods, your baby tries them too. If you have questions, reach out to your health care provider or WIC lactation consultant.

Choose foods from each of the 5 food groups.

Food Groups

Grains

• 6-9 servings each day
• Eat whole grains. Try oatmeal, whole-grain bread, tortillas, or brown rice.

Fruits and vegetables

• 5-7 servings or more each day
• Fill half your plate with fruits and vegetables. Choose different colors and types of produce.

Dairy

• 3 servings each day
• Choose low-fat or fat-free dairy. Low-fat milk, yogurt, and cheese are available through WIC.

Protein

• 5 1⁄2- 6 1⁄2 servings each day.
• Fish, eggs, beans, tofu, and peanut butter are good sources of protein. All are available through WIC.

Hydration

Drink water when you feel thirsty. Aim to drink 8-12 cups of water each day.

Have Questions?

If you have questions or concerns, talk to your WIC nutritionist, lactation consultant, or health care provider.