Nourishing the Fourth Trimester: Expert Insights from Two Top Postpartum Nutritionists in Atlanta

 When it comes to postpartum recovery, we often think of diapers, sleepless nights, and navigating newborn care. But one of the most overlooked — yet essential — components of healing after birth is nutrition. Your body has just completed a marathon (literally), and how you refuel during the weeks and months after giving birth can deeply affect your energy, recovery, mental clarity, and long-term health.

At Take Care Mommy, we’re passionate about building a village for new and expecting mothers — not only through overnight care and postpartum doula support, but by connecting families with other trusted professionals. This month, we’re thrilled to spotlight two of Atlanta’s most knowledgeable and compassionate perinatal nutritionists: Alexandra Herd, MS, RDN, LD, CLC of Herd Health and Nutrition, and Melinda Delisle, Clinical Nutritionist & Perinatal Nutrition Expert of Confident Pregnancy.

Their insights below offer a deep dive into why postpartum nutrition matters — and how their work is changing the way families recover and thrive after birth.

From Alexandra Herd, MS, RDN, LD, CLC

Registered Dietitian, Certified Lactation Counselor, and Founder of Herd Health and Nutrition

“Postpartum can be one of the most demanding, chaotic, and even isolating times for a new mom. It’s easy to get lost in a pattern, even one that’s easy to acknowledge – babies require time and energy, and like all types of self-care, so does nutrition.

Eating well takes a backseat when time is precious, but without making the time to do so, we rob our bodies of the second thing that’s required to manage postpartum nutrition (and which is already in short supply with a newborn) – energy. It takes time and energy to prepare and consume nutritious food, and new moms can get caught in a feedback loop that’s hard to break out of.

As a Registered Dietitian (RD) – and mom – I’m especially passionate about postpartum nutrition support. I’ve experienced firsthand just how demanding this time can be, and how little support there is compared with the many challenges that postpartum women face. On top of the demands of a new baby, a postpartum mother’s body is also making extra demands of itself to heal from pregnancy, labor, and birth. The energy required in an uncomplicated labor and delivery has been likened to running somewhere between 1 ½ to 2 marathons!

After birth, your body needs extra nutrients such as protein, iron, calcium, iodine, and vitamins A, D, and B12. Adequate hydration is essential, especially when breastfeeding — there have been a mix of studies that suggest that proper hydration can positively influence breastmilk supply.

Some moms under-eat trying to “bounce back,” not realizing how much their bodies still need time and care. Postpartum recovery through nutrition isn’t about restriction — it’s about giving your body the support it needs to heal and thrive. Remember, ladies — we just ran a really long race.

There’s a lot of conflicting advice out there (looking at you, social media), and it can be confusing and demoralizing to try and navigate without structure or guidance. My goal as an RD is to help new moms feel nourished, restored, and confident as they care for themselves and their babies. I offer thoughtful, evidence-based nutrition for new moms — through simple strategies and realistic food guidance that meet you where you are.

One small but powerful tip: try pairing a protein-rich snack with a source of fiber — like hard-boiled eggs and fruit, or peanut butter and whole grain crackers. This helps keep your blood sugar stable, supports your energy levels, and is easy to prep ahead during naps or down time.

If you’re curious about working together, I offer a free discovery call to make sure it feels like the right fit for your needs and goals. Inquiries can be made through my website www.herdhealthandnutrition.com. Virtual appointments are available to clients in Alabama, Georgia and South Carolina.”

– Alexandra Herd, MS, RDN, LD, CLC

From Melinda Delisle

Clinical Nutritionist & Perinatal Nutrition Expert

“Postpartum nutrition support is essential for not only postpartum recovery and lactation, but also your long-term health. To support health and give mothers the energy needed for years to come, we want to focus during the postpartum period on current nourishment, replenishing depleted nutrients, and supporting healing of any body systems that were stressed during pregnancy.

The body’s stores of many nutrients are depleted during pregnancy. An example of a commonly depleted nutrient is iron, which is used for red blood cell production. Low iron can reduce oxygenation and contribute to fatigue long before clinical anemia is present. Calcium is another nutrient commonly depleted during pregnancy, though many of us don’t realize this until later in life when bone density is not as robust as it should be. Choline also tends to be depleted during pregnancy. This less well-known nutrient supports brain health, and can contribute to symptoms such as trouble thinking and memory issues (“mommy brain”) when insufficient.

Additionally, research tells us that many pregnancy complications indicate a greater risk for other health problems later on unless we intervene. For example, gestational diabetes increases the risk of developing type 2 diabetes within 10 years. Pregnancy-induced hypertension or pre-eclampsia can indicate problems with inflammation in the lining of blood vessels (also called endothelial dysfunction) and show susceptibility to high blood pressure or other cardiovascular problems. By using the postpartum period as a time to reset, we can reduce these risks, improve health, and help the body be ready for another pregnancy, if desired.

Working with a nutritionist helps support your postpartum recovery through nutrition. I’m Melinda Delisle, Empathetic Clinical Nutritionist, Integrative Health Research Nerd, & Emotional Health Changemaker. My approach to postpartum nutrition support, like my other work with individual clients, is customized based on each person’s bioindividuality and life situation. With postpartum clients, I use the suggestions in Dr. Oscar Serrallach’s book, The Postnatal Depletion Cure, as a base, then enhance and customize those nutrition recommendations to each person’s specific needs, also adding stress reduction, emotional health techniques, and other lifestyle interventions where indicated. I uncover these specific needs through a comprehensive intake process focused on how the body is functioning and determining which areas need additional support.

If this sounds potentially supportive for you, find out more on my website: https://confidentpregnancy.com/work-with-me/ or set up a consultation call to explore if working together might be a good fit for you.”

– Melinda Delisle, Clinical Nutritionist

Your Postpartum Nutrition Village Starts Here

At Take Care Mommy, we believe that high-quality postpartum support should encompass every part of your well-being — from overnight care to sleep consulting, and yes, nutrition too.

If you're navigating the physical, emotional, and nutritional demands of new motherhood, you're not alone. We hope these expert insights help you feel more confident and cared for — and we encourage you to connect with these trusted professionals in our Atlanta postpartum circle.

Need support at night while you rest and heal? Learn more about our overnight newborn care and postpartum doula services at www.TakeCareMommy.com.