Postpartum recommended diet: Becoming a mother is surely one of the best feelings in the world for women. A woman spends nine months with a constantly growing baby in her womb. Therefore, she has the utmost responsibility to keep herself & the baby healthy by eating nutritious foods. During pregnancy, most of the women are told to avoid eating oily, spicy, junk & processed foods.
The main reason behind this is that these food items can cause harm to the health of the mother & the unborn child. But the healthy-eating habits shouldn’t be stopped even after delivering a baby i.e. post-pregnancy. The delivery procedure & labor can be quite overwhelming for a woman’s body. This is why it becomes very important for a new mother to eat healthy & nutritious foods to regain her body strength. Moreover, it helps a breastfeeding mother to provide the proper nourishment to her newborn baby.
How many calories are necessary for a new mother?
It is recommended for new mothers to consume approximately 2000 calories a day. If you also nurse your baby during the whole day, then you may add 500 more calories to your daily diet. When a mother is underweight, then daily exercise is essential with a healthy diet. If you are confused about how much you must eat, then consult a licensed dietician to get a personalized diet plan for yourself.
Best foods to eat post-delivery
Here are some of the best foods that will prove highly beneficial for you and the newborn’s health.
Salmon is one of the most nutrient-dense foods on the planet. It is an excellent source of vitamins, minerals, omega-3 fatty acids, proteins, potassium, antioxidants & much more. It also contains DHA, which is good for the newborn’s brain development. Moreover, it helps in relaxing the mind of a new mother by keeping her cheerful & stress-free.
Whole sprouted grains
Whole sprouted grains are a great source of vitamins, folate, iron, proteins, fiber & zinc. All these help in providing the required nutrition to new moms. Also, these offer all the necessary nutrients to the newborn through breast milk. Some examples of nutrient-dense whole sprouted grains include wheat, pearl millets (Bajra), quinoa (Jowar), finger millet (Ragi), etc.
Leafy green vegetables
Leafy green vegetables are the perfect healthy diet for both vegetarian and non-vegetarian people. These are filled with proteins, iron, vitamins, antioxidants, calcium, fiber, and minerals, etc. Consuming these regularly can be highly beneficial for you & your baby’s health. Some of the examples of leafy greens include kale, spinach, broccoli, lettuce, collard greens, etc.
Almonds offer are a great number of vitamins, antioxidants, magnesium, omega-3 fatty acids, and other essential nutrients. Consuming these daily can help in keeping the mother healthier, and also help in the overall growth of the baby. You can eat almonds as a snack or add these into different dishes.
Lean meats are low in calories but high in nutritional value. These offer high amounts of proteins, vitamins, iron, minerals, healthy fats, and much more. Consuming these after delivering a baby can provide you with extra energy and nutrition. This will help you to easily nurse your baby & take care of both your health.
Low-fat dairy products
Low-fat dairy products are a great source of vitamins, calcium, iron, and healthy fats. These are very essential for healthy breastfeeding as the consumption of these foods helps in adding essential nutrients to the breast-milk. These nutrients further help in the development of bones and the brain of the baby. Some of the examples of low-fat dairy products include milk, cheese, yogurt, etc.
Beans offer great amounts of folate, iron, protein, antioxidants and other essential nutrients. These help in adding extra nutrition to breast milk and thus, are really good for your baby & you. You can eat different types of beans like black, kidney, etc.
It is no surprise that fresh fruits are the best food option for everyone, especially nursing mothers. Fruits offer vitamins, minerals, fiber, proteins, iron, potassium, and all other possible nutrients. Citrus fruits like Orange can be an excellent source of Vitamin C, which is good for breastfeeding mothers. Eating these regularly is really good for the immune system and overall health of both mother & child. Some of the best post-pregnancy fruits include avocado, blueberries, strawberries, green papaya, banana, and apricot, etc.
If a small seed can help in growing out a huge tree, then think of the amount of nutrition it holds. Seeds are a great source of vitamins, fiber, iron, antioxidants, minerals, calcium, and other nutritious elements. These help in providing new moms with high energy, boosted immunity, better digestion, enhanced blood circulation, and various other health benefits. The best seeds to consume after delivery include sesame seeds, cumin seeds, and fenugreek seeds.
Some women, who tend to gain weight during pregnancy, often think about eliminating carbohydrates from the diet to lose weight. This is not good for you or your baby’s health as it will lead to lower milk production. Also, you will feel low energy to be able to nurse your baby. This is why you need to include whole-grain carbohydrates in your diet, like brown rice. It will help in providing you with healthy calories and also, help in the production of highly nutritious breast milk.
Eggs are one of the most nutrient-rich foods in the world. These are an excellent source of selenium, proteins, minerals, vitamins, good fats, and healthy calories. You can have eggs during any meal of the day i.e. breakfast, lunch or dinner. These will help in providing a new mom with the required nutrition & energy. Also, these will help in adding extra nutrition to breast milk.
Dehydration is a possibility for women who breastfeed their babies. This is the reason why drinking enough water during the day is very essential for new moms. Ideally, 2-3 liters of water is considered to be the best for adults. Also, limit your caffeine intake by not drinking tea or coffee in excess. Caffeine can easily mix with breast milk affect your baby’s sleep and mood.
That’s a wrap!
So these were the best food items that new mothers need to include in the post-pregnancy diet plan. Every new mom needs to understand that she has to eat for two people i.e. herself and the baby. This is why it is very important to have a healthy and nutritious diet. This will not only help in keeping the mother healthy but also help in the perfect growth of the baby. Therefore, you need to eat the above-mentioned foods regularly or get in touch with a licensed dietician to get your personalized diet plan made for you.