Focus on foods and herbs that support lactation. Examples are black sesame, oats, fennel, fenugreek, cumin, turmeric, nettles, raspberry leaf, red clover, goat’s rue and milk thistle. And don’t forget good hydration! This is key for producing breast milk.

Focus on iron. It’s common to be a bit low on iron postpartum. You need iron for healthy blood production, energy and a healthy mood. Some foods rich in iron are tempeh, beans and lentils, dark leafy greens, nettles, nuts and seeds, grass-fed lamb and beef, organ meats and molasses.

Bone broth is gold for the postpartum parent. It is rich in collagen, which helps repair tissues, along with electrolytes and minerals. Bone broth also reduces inflammation and supports immune health.

Focus on foods that are soft and warming. Considering what your abdominal organs have been through for the past nine months, your digestion is likely a bit weaker than normal. Soft and warm foods require less energy from the digestive system, leaving more energy for the body to heal. Try having all food and drinks either warm or room temperature.

Focus on healthy fats and omega-3 consumption. Healthy fats enrich the breast milk and are essential for helping the baby's brain to grow strong. Ounce for ounce, fat is the most energy-dense nutrient, and we know that postpartum parents need their energy! Fat is also essential for hormone production and regulation, which will support a healthy mood. Healthy fats come from pasture-raised meats and eggs, cold-water fish, and plant fats from coconut, olive, avocado, nuts and seeds. You’ll need to consume even more calories when breastfeeding than you did when the baby was in the womb!