What Should I Eat After Pregnancy: Recipes and Benefits

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What Should I Eat After Pregnancy: Recipes and Benefits

As an expecting mother, you’re likely to spend much time preparing for your baby - furniture and baby necessities, parenting guides, and routine checkups on their progress. Keep in mind that your health and recovery are just as important!

mother holding baby affectionally
mother eating after pregnancy birth

Why is postpartum nutrition so important?

Postpartum typically lasts 6 to 8 weeks from your baby’s birth. During this time, you will go through many changes, both emotionally and physically. How you nourish your body in this period is important for your health, and your baby’s growth and development when you’re breastfeeding.

Breastfeeding women burn an approximately 500 calories more than usual per day, so make sure you’re eating plenty of protein, calcium and fluids to stay healthy and produce nutritious breast milk. Keep a balanced diet that includes lean meats, high-fiber foods, low-fat dairy products and plenty of fresh fruits and vegetables. Eating well post-pregnancy will help speed up your recovery and promote milk production tremendously. Not to forget your fluids well - water, fruit juice and tea are great for hydration 

Here are a couple of recipes to boost your nutrient intake and for nursing mamas out there!

Red date longan tea

Known to be a confinement signature, the Red Date Longan Tea is extremely nutritious and packed with lots of health benefits. Like what its name suggests - all you need is really just 2 ingredients! 


70g seedless red date

50g of dried longan

(optional) 20g goji berries

Total Duration: 1 hr 30 mins

Prep Time - 5 mins

Cook Time - 25-30 mins

Inactive time - 1 hr


  1. Cut red dates into small pieces and soak them in water for an hour.

  2. Transfer the red dates with soaking water into a pot. Add in dried longans

  3. Boil for 25 mins. Optional: Add in the goji berries and simmer for another 5 minutes.

  4. Strain the tea into cups and it’s ready to be served!

Packed with Vitamin C, this naturally sweet drink helps nourish, and replenish blood and revitalizes the overall body and health wellness - a much-needed boost after pregnancy!

red date longan tea nutritious

Lactation cookies recipe

Here’s to indulging in desserts that are actually good for you! Common ingredients in lactation cookies include brewers yeast, flaxseed, oats, and galactagogues - all the essentials you need to supplement your daily nutrition and support healthy lactation production. From there, you can build on and add in your favourite cookie toppings like chocolate chips or sea salt.


¼ cup flaxseed meal

½ cup water

1 cup coconut sugar

1/3 cup coconut oil, melted and cooled

1 teaspoon vanilla extract

1 2/3 cups oat flour

¾ cup rolled oats

¼ cup brewer’s yeast

½ teaspoon baking soda

½ teaspoon ground cinnamon

¼ teaspoon salt

(optional) Toppings: Chocolate chips or blueberries

Total Duration: 25 mins

Prep Time - 15 mins

Cook Time - 10 mins

Serving size: 20 cookies

lactation cookies for breastfeeding


  1. Preheat the oven to 350˚F and line a baking sheet with parchment paper.

  2. Mix flaxseed meal and water in a medium bowl. Let it sit for 5 minutes.

  3. After 5 minutes, add in coconut sugar, melted and cooled coconut oil, and vanilla extract to the bowl. Whisk together until smooth and well combined.

  4. Add in oat flour, rolled oats, brewer’s yeast, baking soda, cinnamon and salt. Mix until well combined. (Optional) Fold in toppings.

  5. Portion out the dough on the prepared baking sheet, about 2 inches apart. It should make about 20 cookies depending on how thick you would like it to be.

  6. Bake cookies for 10-13 minutes until the edges are just slightly golden brown around the edges. 

  7. Allow cookies to cool on the baking sheet for 10-15 minutes before removing and transferring to a wire rack to finish cooling. Leaving them on the baking sheet will help them settle up, harden and hold together.

Good things take time, and consistency is key. We recommend enjoying 1-2 pieces per day, or an hour before pumping for at least a few weeks for more significant and consistent results!

Balanced diet is key

Being a mother is not easy, there are times when you have a sweet tooth, which is normal. Eating in moderation and having a balanced diet are key in supporting the 24/7 stamina you need. “You can't pour from an empty cup” - Unknown, so make sure to take care of yourself first!

mother and baby playing