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Feb 9, 2022

Postpartum Diet - Food to eat after delivery

As you deliver your baby and meet the little one for the first time, it’s a beautiful moment, one that you will cherish forever. It is also a moment when you promise the very best for your baby and love them fiercely. One way to do just that is by giving them the best of yourself and the best nutrition. And the best way to do so is by following a healthy and nutritious meal plan post-delivery. Here are some tips to help you do just that!

Foods to eat after delivery

After delivering your baby, your diet will become more accommodating and you can have almost everything that you like. However, the most important thing to remember is that you are fueling your body, helping it recover and also nourishing your newborn. So your plate should also be adequately filled with nutritional food that helps fulfill all these purposes. A list of foods to eat after delivery can help you do just that:

        Vegetables: An essential part of every diet, vegetables can help add essential vitamins, minerals and fiber to your diet. Spinach, sweet potatoes, kale, leafy greens, carrots and beans - there are abundant choices when it comes to vegetables.

        Fruits: Again, another source of plenty of vitamins are fruits and you can choose from a wide array of options like citrus fruits, melons, mangoes, berries, bananas and many more.

        Whole grains: Whole grains are dense in essential nutrients and carbohydrates, they also keep you fuller for longer. Include oats, whole wheat, quinoa etc. in your diet for a healthy postpartum diet.

        Lean protein: Protein is another essential component for a lactating mother and lean proteins provide the essential nutrients without added fat. These can include fish, chicken and eggs. For vegetarians, you can try tofu, pulses, cottage cheese etc.

        Dairy: Multiple forms of dairy not only provide you with calcium but also pack in some proteins so ensure that you include milk, yoghurt, cheese etc. in your diet on regular basis.

        Healthy fats: Like other components, fats are also essential in every diet and you can choose nut butters and avocado to include healthy fats.

        Liquids: Staying hydrated is very important during this period so make sure to include plenty of milk, water and fresh fruit juices.

Apart from these, there are some Indian foods and spices that are considered superfoods for women, just after delivery. These include moringa leaves, sprouted grains, bottle gourd, dry fruits, fenugreek seeds, ajwain, turmeric, garlic, sesame seeds, edible gum or gondh, panjeeri, ginger and cumin seeds. As these are a part of everyday diet, you can also include them easily in your diet without much effort. 

Foods to avoid after giving birth

While the postpartum diet is generally very non-restrictive, there are some things that should be avoided during this period. This is generally the same as your pregnancy diet - while wondering what not to eat, it’s a good practice to remember that what you eat gets passed on to your baby - this can help choose your foods.

        Alcohol: While alcohol is sometimes allowed post pregnancy if you have a few hours’ window between two breastfeeding sessions, it’s best avoided during this time.

        Caffeine: As their little stomachs still cannot digest complex groups of foods and caffeine, it’s best to avoid tea and coffee when breastfeeding your baby.

        Oily and spicy foods: These items can be tough to digest and can cause gas, acidity etc. which can be detrimental to your baby’s digestive system.

        Allergic foods: If there’s any history of food allergies in the past, it’s best to avoid those foods or consult your doctor before consuming it.

Postpartum nutrition

A good way to understand postpartum nutrition is understanding what it is and why it’s important. After you safely deliver your baby, it’s time to help your body recover and heal while taking care of your little one. Whether you’re breastfeeding or not, you will still need a lot of energy and the right nutrients to make recovery quick and easy.

As a breastfeeding mother, one will need approximately 400-500 calories more per day, compared with amount you were consuming before pregnancy. This number can change depending on overall health, height, weight and pregnancy weight gain. Your doctor can help you determine the right amount.

Postpartum nutrition is not just what you feed your body but also what you pass on to your newborn. Thus it’s essential to include all healthy food groups such as vegetables, fruits, whole grains, healthy fats, dairy and protein.

Key takeaway

Thus the best way to remember more about postpartum nutrition is making sure you eat a little bit of everything that is considered healthy - vegetables, fruits, protein, healthy fats, grains etc. As long as you stay away from the foods to avoid during postpartum, there are very little restrictions on what you can and cannot eat post-delivery. Remember to enjoy your meals, feel nourished and healthy and give your body the best fuel for you and your baby.


Why is good nutrition important for a mother after giving birth?

After giving birth, your body needs to recover and heal from the childbirth. Your body continues to work overtime as it heals and also nourishes your newborn. With good nutrition, you provide the right supplements for your body to heal and also give your newborn the right nutrients to stay nourished and build immunity and grow.

What are the best foods to eat after pregnancy?

After pregnancy, you should make up your diet plan with all the essential food groups like fats, carbohydrates, protein, minerals and vitamins. For this, include plenty of vegetables, fruits, whole grains, dairy and some forms of lean protein like chicken, tofu, eggs etc. in your diet.

What fruits can I eat while breastfeeding?

Fruits are a great source of natural vitamins, minerals and fiber. So ensure that you include plenty of fruits like citrus fruits, melons, mangoes, apples, bananas and more in your postpartum diet.

What foods to avoid during breastfeeding?

Any food that negatively impacts you or your baby’s health, should be avoided during breastfeeding. This includes alcohol, caffeine, oily foods, spicy foods and allergic substances.

Is an apple good for a breastfeeding mother?

Apples are considered good for a breastfeeding mother along with other fruits like cantaloupes, oranges, blueberries, strawberries, bananas and more.


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