As part of our series “Maternal Health in Georgia” for UGA Extension Agents, this resource will provide information about specific nutrition needs for women after they have their baby (postpartum). It will also include nutrition for women who are breastfeeding (lactating).
The Dietary Guidelines for Americans 2025–2030 (DGAs) provide additional information about nutrition needs for women after pregnancy, including lactating women, such as including high quality protein, omega-3 rich foods, and vegetables and legumes for folate and vitamin A.
Nutrition Considerations for Women After Pregnancy
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Our first resource in this series, Nutrition Recommendations for Pregnant Women, discussed specific nutrition needs for women throughout their pregnancy.
Nutrition for women after pregnancy is just as important, and it can continue to promote healthy outcomes for both mom and her baby during these formative years. General nutrition guidelines (such as the DGAs) still apply, but with a focus on nutrient density and high nutrition quality.
Nutrient density means that the energy (calories) coming from a food are packed with vitamins and minerals (nutrients). For example, low-fat milk would be considered a nutrient-dense beverage because it contains carbohydrates, protein, calcium, vitamin D, vitamin A, and potassium. A beverage like sweet tea contains mostly sugar and no nutrients, so it is not nutrient-dense.
Building a healthy plate at each meal is still a great recommendation for new mothers in ensuring high-quality nutrition (i.e., half a plate of fruits and vegetables, plus lean proteins (including legumes), whole grains, and low-fat dairy).
Nutrition and Breast Milk
Many women don’t realize they also need about 500 extra calories per day for lactation and to support breastfeeding/milk production. One way for women to add these calories throughout the day is through a few healthy and nutrient-dense snacks.
For example, adding a morning snack of ½ cup low-fat vanilla yogurt with ¼ cup granola (approximately 250 calories) and then 1 oz of low-fat cheese with whole-grain crackers (approximately 250 calories) in the afternoon are ways to add those nutrient-dense calories needed by new, lactating mothers.
Helpful resources for breastfeeding and postpartum nutrition include:
Fluid Intake and Breast Milk
Another important consideration after pregnancy is that lactating women need more fluids—at least 16 cups per day (from food and beverage intake). This supports breast milk production since extra water is needed. Many women don’t realize that a new mother naturally produces up to 25 fl oz of breast milk per day, although there is variation in the amount of breast milk production.
There is a direct relationship between fluid intake and nutrition quality and the amount of breast milk a woman produces: inadequate nutrition and/or poor nutrition quality decreases breast milk production. The good news is that poor nutrition does not affect the breast milk quality. Regardless, high-quality postpartum nutrition is essential for all new mothers.
Postpartum Food Safety
Food safety continues to be an important consideration for new mothers and their infants, and low-mercury seafood is still recommended during this time. Note that seafood is still recommended as a great source of protein and healthy fat: 8 to 12 oz per week of fish lower in mercury (i.e., shrimp, scallops, salmon, chunk light tuna), with no more than 4 oz white (albacore) tuna per week. Avoid shark, swordfish, king mackerel, marlin, orange roughy, tilefish, and tuna (bigeye), as they are high in mercury.
Other Factors Affecting Breast Milk
As mentioned, postpartum nutrition directly relates to breast milk production. Additionally, if a new mother chooses to breastfeed, various substances other than food can affect production of breast milk and may also be passed through breast milk to her infant.
For example, caffeine (which is present in coffee, tea, chocolate and sodas/diet sodas) can make an infant jittery and stay awake. Alcohol can also be passed on in breast milk and typically peaks in concentration within about 1 hr after consumption. Chemicals in tobacco products (from cigarettes to vaping to chewing tobacco) can also be transferred to an infant, and they decrease the fat content and amount of breast milk produced.
Medications—either prescribed by a physician or purchased over the counter—can also be passed on to infants, so it is important to talk with your physician about safe dosing and levels of medication. Oral contraceptives often decrease milk production. Women who are breastfeeding should not use illicit drugs, including marijuana/THC. If used, the mother should not breastfeed, as these are dangerous to her infant.
Other considerations about breastfeeding include if a woman has any illnesses. Breastfeeding with a common cold is considered safe and appropriate; however, with any infectious illnesses, it is best to seek medical advice on when it is safe to resume breastfeeding once mom is no longer infectious.
In summary, nutrition after pregnancy is just as important for women as nutrition during pregnancy, it and sets the stage for healthy habits for both the mother and infant. Building a healthy plate and including all food groups (vegetables, fruits, whole grains, lean proteins/legumes, dairy) is the foundation for nutrient-dense eating patterns.
This can help women with her own health (i.e., losing “baby weight” and preventing or managing chronic diseases, such as hypertension and diabetes). It also sets an example for her infant and growing child in developing healthy and nutritious eating patterns throughout life.
Breastfeeding Benefits and Considerations
Breastfeeding is a personal choice for a new mother, and this is often is influenced by many factors—cultural/societal norms, knowledge about breastfeeding, social/family support, and employment and/or child care. Although breastfeeding is recommended, it may not be desired or possible for everyone. Infant formula can be an acceptable alternative.
The American Academy of Pediatrics and other U.S. public health agencies, including the Centers for Disease Control and Prevention (CDC), recommend exclusive breastfeeding for the first 6 months, followed by continued breastfeeding as complementary foods are introduced. Exclusive breastfeeding means feeding the baby only breast milk (from the breast or pumped) with no other liquids or solids—even water, except for necessary medications or vitamin/mineral drops. Breastfeeding can continue for up to 2 years and beyond as mutually desired by mother and infant.
As an infant’s weight triples in the first year, breast milk is perfectly suited to meet baby’s high energy needs and limited stomach capacity. It is much higher in fat and carbohydrates and lower in protein than cow’s milk, but the protein source in breast milk is easier to digest. This is why whole-fat cow’s milk is not recommended until the baby is 12 months old.
Breast milk also contains antibodies transferred from the mother that provide immunity, and it contains compounds that improve calcium and iron absorption. Breast milk also includes essential fatty acids, such as DHA, which are crucial for brain development. However, breast milk is low in vitamin D, so all breastfed infants should be provided a supplement of 400 IU of vitamin D daily.
Breastfeeding rates in the United States lag behind recommendations—see the CDC’s report on breastfeeding, which tracks state-by-state breastfeeding data and is released every 2 years. While breastfeeding provides numerous benefits, such as reduced infection and chronic diseases like asthma and diabetes, not all babies will be breast-fed.
Some U.S. hospitals are accredited for the Baby Friendly Hospital Initiative, which offers the optimal level of care for breastfeeding and mother support. After hospital discharge, trained lactation professionals, such as International Board-Certified Lactation Consultants (IBCLCs) and Certified Lactation Counselors (CLCs), can help with common lactation problems. For those who are eligible for the federal program WIC, peer counselors can provide additional support. The Zipmilk website provides a list of local resources.
References
Centers for Disease Control and Prevention. (2026, March 27). Maternal diet and breastfeeding. U.S. Department of Health and Human Services. https://www.cdc.gov/breastfeeding-special-circumstances/hcp/diet-micronutrients/maternal-diet.html
Gordon, B. (2022). Nursing your baby—What you eat and drink matters. Academy of Nutrition and Dietetics. https://www.eatright.org/health/pregnancy/breastfeeding-and-formula/nursing-your-baby-what-you-eat-and-drink-matters
Mayo Clinic Staff. (2025). Breastfeeding nutrition: Tips for moms. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912
Meek, J. Y., & Noble, L. (2022). Policy statement: Breastfeeding and the use of human milk. Pediatrics, 150(1). https://doi.org/10.1542/peds.2022-057988
Wagner, C. L., & Greer, F. R. (2008). Prevention of rickets and vitamin D deficiency in infants, children, and adolescents. Pediatrics, 122(5). https://doi.org/10.1542/peds.2008-1862
WIC Breastfeeding Support. (n.d.). Nutrition while breastfeeding. U.S. Department of Agriculture. https://wicbreastfeeding.fns.usda.gov/nutrition-while-breastfeeding
U.S. Department of Agriculture & U.S. Department of Health and Human Services. (2025). Dietary Guidelines for Americans 2025–2030. https://www.dietaryguidelines.gov
U.S. Food and Drug Administration. (2021). Advice about eating fish. U.S. Department of Health and Human Services. https://www.fda.gov/food/consumers/advice-about-eating-fish
