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    Diet & Nutrition

    What all should be there in your Post-partum diet? - Few Healthy food tips you must eat after having a baby 

    Written on 14 August 2018

    Expert Verified

    Kusum Sabharwal

    Obstetrician & Gynecologist - MBBS| DGO

    By taking good care of the new born baby, new moms should also pay attention to their post-delivery diet. If you are not eating healthy then it will be difficult for you to take care of yourself and the baby. Your body needs the right nutrition to heal and regain strength. If you are breastfeeding your little one then eating healthy food can help to pass all the nutrients to your baby also. Your body is quite fragile so you must not think of losing pregnancy weight right now. You must consume these superfoods to get essential nutrients that are required for you as well as the baby:

    • GRAINS- Consuming a diet that is rich in fiber is very important for example- Whole wheat bread, oats, rice, barley, cereal grains, corn-meal, paratha, khichdi, pulao, porridge, etc. A diet that is rich in folic acid will safeguard your little one from anemia.

    • VEGETABLES- Farm fresh green leafy vegetables are so nutritious and full of antioxidants. Broccoli, spinach, capsicum, and beans are a few vegetables that are very good for you and your baby’s health. Adding fenugreek seeds to your delicious recipes can help you get more nutrition.

    • FRUITS- You must consume fresh fruits and dried fruits. You can also consume fresh fruit juices but try to avoid canned products. Fruits have all the essential vitamins, minerals, and antioxidants that will keep you fresh and active the whole day.

    • DAIRY PRODUCTS & MEAT- You can guilt-free consume low-fat dairy products for instance buttermilk and yogurt. There are several ways to add an egg to your diet- scrambled eggs, half fried, or omelet. You must avoid over and undercooked meat. Try to consume in moderation and make sure the recipe doesn’t have too much salt or oil in it.

    • GHEE- The most important thing that helps in repairing your pelvic muscles faster.

    • LIQUID- Make sure you are drinking lots of water, buttermilk, fresh fruit juices, flavored milk to stay hydrated. Dehydration in your body will impact your breast-milk supply.

    To get enough protein for your body, you must consume fish, seeds, nuts, beans (black and kidney beans). There are certain foods that you must strictly avoid soon after having a baby and that is as follows:

    • GARLIC- The pungent flavor and odor of the garlic may get transferred to breast milk. So, there could be a chance that your baby may refuse to take breast-feed.

    • COFFEE- It is not harmful but it can make your baby irritable and that leads to sleeplessness.

    • ALCOHOL- It can adversely affect the breast-milk supply and after consuming alcohol you might feel drowsy and restless.

    • PEANUTS- Some babies can get allergies if you are breastfeeding them after consuming peanuts.

    • OILY FOODS- You must avoid deep-fried foods because that will lead to acidity and will make your baby uneasy too.

    • SODA- Try to stay away from fizzy drinks for a while after having a baby.

    The quality of your breastmilk doesn’t change but it is important to consume a healthy nutritionally balanced diet to make sure your baby stays healthy and fit.

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    Verified Article by

    Kusum Sabharwal

    Obstetrician & Gynecologist - MBBS| DGO
    Written by

    shavetagupta32

    shavetagupta32

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