People will give you plenty of advice when you become pregnant, but that all goes out the window after giving birth. While you go back to sipping red wine and dining on sushi, remember that you still have to structure your diet around your baby. These are some of the best postpartum nutrition tips for new moms who may not get some of these essential nutrients.

1. Eat More Calories

You’re about to wake up frequently during the night and burn more calories as your body creates breast milk. Even if you feed your baby formula, you’ll need to eat more calories to fuel your body as it adjusts to post-pregnancy life.

Experts recommend that new moms add 450 to 500 kilocalories (kcal) to their daily diet. Structure these calories around healthy food, like whole grains and natural carbs. You’ll get the energy your body needs to keep up with your postpartum lifestyle.

2. Boost Your Protein

Eating enough protein builds and repairs cells that mend tissue and strengthen muscle after giving birth. Boosting your protein intake also gives more to your infant if you breastfeed. It transfers through the milk and improves your infant’s immune system while they wait for it to grow in between vaccinations.

3. Get Your Vitamins

Drinking protein shakes and eating a few more bananas won’t be enough to complete your postpartum nutrition. You’ll also need to target your vitamin intake, which isn’t easy to do when you don’t have the time or energy to work with a nutritionist.

You can always supplement your diet with vitamin IV therapy. It’s a popular wellness service that only requires a few minutes of your time. The IV line goes directly into your bloodstream so your body absorbs 90% more vitamins than if you ate them in a meal. It’s efficient and easy for new moms who already have a lot to juggle.

4. Remember to Drink Calcium

Your body supported your pregnancy by supercharging its hormone production. After having your baby, those hormones plummet to pre-pregnancy levels and lower your estrogen. Estrogen has numerous benefits, but it also protects your bones. Remembering to drink calcium through milk or calcium supplements supports your bone health as your body adjusts to its new normal.

5. Drink Plenty of Water

Drinking extra water is one of the most critical postpartum nutrition tips for new moms. Dehydration slows milk production and causes classic dehydration symptoms like:

• Low energy
• Headaches
• Fatigue

Keep a water bottle around and add water-based foods to your diet. Cucumbers, fruits and soup are just a few ways to get more water without chugging a full glass every hour.

6. Forget the Weight Loss

Many women want to lose weight after giving birth but don’t jump right into it. Your body needs to heal and nurture both yourself and your baby. If you want to change your weight, there’s time for that later. Let your body get the rest it needs and appreciate it for giving life to the newest member of your family.

Helpful Postpartum Nutrition Tips for New Moms

These are just a few postpartum nutrition tips for new moms, but they’re so important. Use them to make your post-pregnancy experience better so you can focus on bonding with your baby.