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    Top 5 Nutrients to Include in Your Diet After Childbirth

    New Mom

    Top 5 Nutrients to Include in Your Diet After Childbirth

    Updated on 3 November 2023

    Once we plan for a child, from that day only, we should start taking a healthy diet. When a woman is pregnant, the foetus requires nourishment in all possible manner. If the pregnant woman is cautious about her diet at this time, both she & the baby will get benefitted for their whole life. It is the "sap' or essence of whatever the pregnant woman eats & can digest. The foetus inside her gets nourished.

    This should also be continued once you give birth to a child as you are a lactating mother, and your child is dependent on you for all the nutrients that your child intakes during breastfeeding. Babies grow very rapidly. A nutritious diet of a mother improves the health & development of the baby. In the long run, it is of tremendous help to the growing child. Also, a nutritious diet will help the mother to restrengthen her body & restart her basic life.

    Importance of a postnatal diet

    After delivering the baby, your postpartum diet for 45 days is essential for your baby and mother. It is of great significance for the following reasons:

    (i) a balanced and nutritious diet is needed to recover faster, especially in the case of C-Section surgery, where you must take more care of your diet to recover quickly.

    (ii) Certain nutritious food is also required for increasing breast milk supply which is very important for the development of your baby.

    (iii) a new mother does a 24*7 job for her baby, for which a healthy and nutritious diet is needed for extra stamina and strength.

    Some best foods for Postpartum

    There is not much difference between postpartum foods and a regular healthy balanced diet. Just you have to look out, what are the essential nutrients which should be included in your daily meal-

    (i) green & leafy vegetables like spinach, carrot, pumpkin, bottle gourd, broccoli, avocado, cabbage, etc.

    (ii) seasonal & fresh fruits such as mango, banana, oranges, etc. Apples & pomegranates are a must, and you should intake them daily.

    (iii) whole grains like whole wheat, quinoa, oats, brown rice, etc.

    (iv) low-fat dairy foods such as yoghurt & milk. Milk is also essential for increasing the supply of breast milk.

    (v) if you eat non-vegetarian foods, include low-fat proteins like lean meats & eggs.

    Also, your gynaecologist prescribes some medicines, including necessary items like omega 3, iodine, fatty acids & Chlorine. Ensure to intake them also.

    Considerations for preparing a postnatal diet Chart

    While preparing your diet chart, do focus on what should be included in your diet chart & what should not be -

    (i) lifestyle

    For a working woman, who wants to continue after delivering her baby, your diet chart should be more nutritious as compared to a sedentary lifestyle.

    (ii) breastfeeding

    The nutrition required for mothers will be different compared to those who do not breastfeed or partially breastfeed.

    (iii) dietary choices

    diet charts for vegetarians, non-vegetarians, eggétarians, & vegans will differ as their source of nutrition is different.

    Sample of a Postnatal Diet Plan

    (i) Breakfast

    You can have oats and fruits rich in fibre, potassium and vitamins. Also, you can have a glass of milk, a cup of yoghurt, etc.

    (ii) Lunch

    You can have vegetables, daal, chapatis & salad. Or you can also have besan chilla, curd and sprouts. Or Rawa idli, sambhar & salad.

    (iii) Dinner

    You can have low-fried lean chicken cut and saute vegetables such as broccoli, cabbage, and bell pepper. You can also have daal, rice, chapati & salad. Or daal khichdi with a cup of seasonal vegetables.

    (iv) Mid Meal Snack

    greek yoghurt or smoothie, roasted Chana, khakhra, Popcorn, nuts.

    You may like https://mylofamily.com/article/10-superfoods-for-new-moms-43289.

    To get more information about what to eat after delivery for fast recovery and postpartum care, you can check Mylo Postpartum Care Plan that takes care of the new mother's needs and holistic well-being. It can help you with postpartum recovery, increased breast milk secretion, weight loss, improved gut health and constipation relief and postpartum depression.

    Conclusion

    Also, there are certain Indian foods which are considered very healthy to make new mothers restrengthen their bodies just after delivery. These include ajwain, sprouted grains, edible gum (ground moringa leaves), dry fruits, fenugreek Seeds, cumin & ginger seeds, garlic, sesame seeds, turmeric, etc. As these are routine ingredients, you can include all the above without much effort. Foods to be avoided include alcohol, caffeine, oily & spicy foods and Allergic foods.

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    Written by

    sakshi prasad

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