Postnatal diet: Tips to eat healthy after baby delivery

November 3, 2022

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Postnatal diet

Following the right postnatal diet is important as it affects the health of your baby. Also known as a breastfeeding diet, you should fuel your body with foods that provide essential nutrients to your baby. The postpartum period too is stressful for the mother for quick and healthy recovery. Remember, what you eat has an impact on the quality and quantity of breast milk you produce. Hence, following a balanced postnatal diet is important.

Tips you should be following as a part of a healthy postnatal diet:

Drink as much water as you can  

Ensure you stay hydrated because after delivery your digestive system gets very weak. Keep sipping on lukewarm water as it aids digestion and ensures no shortage of breast milk.  

Include green leafy vegetables in your diet  

Green leafy vegetables are rich sources of vitamins, minerals and other essential nutrients. You can add green leafy vegetables to your diet in the form of veggies or salad dressings, soups or smoothies.  

Eat protein-rich foods  

Your postnatal diet should contain enough protein intake in the form of milk, paneer, eggs, cereals, lentils, etc. Ensure it is a part of each meal you eat.

Avoid Junk food  

Stay away from junk food items as it can have an impact on your baby’s digestive system which may still not be as healthy as you think. Avoid aerated drinks and junk food items like pizza, pasta, etc. Instead, increase your intake of healthy food items like fruits, nuts, seeds, fruit juices, etc.  

Have ghee in moderation  

Consuming some amount of ghee daily can help you regain your lost stamina and repair the muscles which have gone through a lot of pain and stress during labour.  However, ghee should be consumed in moderation as having too much of it can lead to digestive problems.  

Say no to spicy food items  

After delivery, you may face the problem of constipation due to which avoiding spicy food is necessary. It can also lead to a delay in the recovery of the uterus.  

Other important guidelines to follow for postnatal diet:

  • Keep a check on the bowel movements of the baby and if you find any signs of indigestion or constipation avoid the foods that cause problems.  
  • Eat small meals, preferably three hours 
  • Limit your sugar intake as it can increase the chances of gestational diabetes 
  • To fulfil your body’s calcium intake, consume up to 500 ml of milk daily 
  • Add at least 1 serving of green leafy vegetables to your meal daily 
  • Intake of oil in moderation 
  • Increase your intake of almonds, walnuts, pistachios, dried fruits, flaxseeds, etc. but in limited quantities 
  • Keep yourself hydrated by consuming 3-4 litres of water every day 
  • Increase your liquid intake by consuming soups, buttermilk, coconut water, etc 
  • Do not replace your meals with snack items 
  • Avoid pickles and other salty food items like papad, chips, etc 
  • Beverages like tea, and coffee, should be consumed at the limit 
  • Avoid foods that are high in sugar such as sweets, soft drinks, chocolates, bakery products, etc 

 

Disclaimer: The content provided in this article is for information purposes only. Always consult a medical professional for diagnosis and treatment.

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