Nutrition

Eating for recovery (and milk): the fourth-trimester plate

4 min read · MyBloomingBelly editorial

Here is a fact that surprises most new mothers: breastfeeding needs more extra energy than pregnancy did — roughly 450–500 additional calories a day, plus extra protein, calcium and fluids. The postpartum months are for eating generously and well; any talk of dieting can wait until your body has finished the enormous work of recovery and milk-making. Crash dieting now costs energy, mood and sometimes supply.

Build the plate around: protein at every meal (dal, eggs, paneer, chicken, fish) for tissue repair; calcium (milk, curd, ragi, til) because breastfeeding draws on your bones; continued iron (greens, jaggery, meat) to rebuild what birth spent — keep taking prescribed iron-calcium supplements; and fluids to thirst — a glass of water at every feed is the practical rule. Vitamin D: Indian guidance typically supplements both mother and baby (baby via daily drops) — confirm doses with your doctors.