General Health

#LadiesAndBabies: Post-Pregnancy Nutrition for New Moms | Updated 2023

Your happiest place throughout your pregnancy may have been your fridge. This is due to the food cravings and food swings that expectant mothers experience very often. But now that you’ve delivered, you might want to watch what you’re eating. Post-pregnancy nutrition is crucial for weight loss and maintaining your weight your baby’s health.

Since you would be breastfeeding your little one, a postpartum nutrition plan is a must. This article looks at post-pregnancy nutrition for moms in the next part of LadiesAndBabies.

What should a post-pregnancy diet have?

If you think a nutrition-based diet is only necessary during pregnancy, you might want to reconsider. Now that you know you’ve undergone tremendous changes overall, what you eat after giving birth becomes equally important. Here are some superfoods moms should include in their post-pregnancy diet:

fruits and vegetables

Leafy green vegetables and a variety of fruits should be the top foods in your post-pregnancy diet. Try to fill at least half of your plate with fruits and vegetables. Also, keep your plate as colorful as possible with a range of different items.


You can consider salmon to be the best food for your brain growth. It is a type of fatty fish rich in DHA. DHA is of great importance for the child’s brain development. This food also helps in elevating mood and calming the effects of postpartum depression.

Low fat dairy products

Your baby develops bone strength through breastfeeding. So the more vitamin D and calcium there is, the healthier your baby will be. Their dairy choices include milk, yogurt, cheese and more. You can easily include these in your nutrition plan after the birth. It will also benefit you as you restore your calcium intensity.

lean meat

We understand that your life has changed and that you are almost always tired. You can improve your energy and improve your mood by adding lean meat to your diet. This food is a great source of iron, protein, and vitamin B12. If you want to add a healthy snack to your diet, you can make your own biltong, which is also a great source of iron, zinc, magnesium, and vitamin B-12.


Even if you want to shed the extra weight you’ve gained, you need healthy carbohydrates to stay healthy. Blueberries are an excellent option.

Brown rice

Brown rice can be effective in monitoring body weight. It will provide you and your baby with enough calories and help you in milk production.


One of the most common Indian dishes is legumes, also known as daal. You can choose from a wide variety of legumes, all of which are packed with protein. Legumes also provide sufficient minerals and vitamins.


Turmeric is a staple ingredient found in every Indian cuisine and has great healing powers. It’s beneficial. However, new moms should take it in moderate amounts.

finger millet

Finger millet is popularly known as ragi in India. It is an essential part of the post-pregnancy diet for mothers. Ragi has an abundance of calcium and iron. This food helps retain lost strength during pregnancy.


Dried fruits are considered a brilliant option to snack on anytime. Your postpartum meal plan should also include almonds (either in a bowl or as is).


The daily protein requirements of the body can easily be covered with eggs. You have the choice to prepare scrambled eggs, omelettes or boiled eggs, among others.

ginger and garlic

Ginger has anti-inflammatory properties. When adding raw ginger to your meal, try opting for dry ginger powder and benefit from avoiding stomach problems. Garlic is very useful in boosting the immune system.


Your Dadi or Nani must have told or served you this food. Panjeeri is well known among pregnant and new mothers in India. Panjeeri is made from all the rich foods that consist of dried fruit, ghee, and more. It is good for boosting the mother’s metabolism.

whole wheat bread

Whole grains are a better option for boosting the nutrients in breast milk. It has an adequate amount of folic acid. This bread increases your intake of iron and fiber.

whole grain muesli

The body’s essential need for vitamins and minerals can be met with this breakfast option. You can opt for oats, upma or khichdi.

What should a post-pregnancy diet NOT have?

Speaking of a complete postpartum nutrition plan, we shouldn’t skimp on the foods to avoid. Below are some products that need to be excluded:

Also Read: Can I Drink Coffee While Pregnant?

Diet tips after pregnancy

Dietary changes are an integral part of life, especially around and during pregnancy. While keeping track of the foods to eat and avoid, also keep the following tips in mind:

  • Eat a variety of foods
  • Drink plenty of water
  • Lose weight safely, avoid taking diet pills
  • Choose prenatal vitamins

take that away

A new journey begins when you experience birth. It’s not just that your baby is being born, you are also beginning a new journey as a mother. Your post-pregnancy diet is one way to ensure your health, along with that of your baby.

Pay attention to this space ladies and babies for more on pregnancy, women and children’s health.

For more information and free personal advice, contact a Credihealth medical expert on +918010994994.
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