It's the start of an exciting period in your life. As a new mother, you must have a number of baby-related chores to attend to. Taking care of the baby is, of course, your main focus, but it is essential to not neglect yourself in the process. One of the most important ways you can take care of yourself is by following a nutritious diet after delivery.
If you are breastfeeding, you will need around 300 additional calories a day. Eating a balanced diet and avoiding spicy, oily foods is a given. In addition, eat foods rich in vitamins and minerals, protein, iron, calcium and omega-3 fatty acids. All this will help you recover from childbirth and get the nourishment you need to nurse your baby.
We have created a list of 15 superfoods ideal for your postpartum period. Ensure you include them in your daily diet for at least three months after delivery.
Include three cups of low-fat dairy products such as milk and yoghurt in your diet. These are rich in protein, calcium, and vitamin B.
Yellow moong dal
Among the pulses, yellow moong dal is highly recommended by doctors as a part of the diet after delivery because it is easy to digest. Pulses also prevent the accumulation of fat in the body.
Finger millet or ragi is very beneficial as it will give you renewed strength post-delivery.
Rich in iron and calcium, oats also have a good amount of fibre that prevents constipation.
Green leafy vegetables
Green leafy vegetables such as spinach and broccoli are a must as they are rich in vitamin A and C, folic acid, iron, calcium, and fibre.
Bottle gourd contains over 90% water and is excellent for hydration, to increase the supply of milk, and to lose weight as well.
Make soups and curries using drumstick (moringa) leaves as they are beneficial to consume soon after delivery. They are rich in vitamin A, B and C, calcium, iron, and protein.
Oranges and other citrus fruits are especially good for nursing mothers because of their high vitamin C content.
Consuming a teaspoon of fenugreek seeds (methi) which has been soaked in water overnight not only enhances lactation but also promotes weight loss.
Carom seeds (ajwain) are another wonder food. They stimulate milk production and help the uterus contract. Also, drinking water boiled with carom seeds relieves pain caused by indigestion and gas. This makes them an essential ingredient of a diet after delivery.
Dry ginger (saunt) is another common post-delivery diet ingredient. You can add a pinch of it in your curry as it is rich in vitamins and minerals and has anti-inflammatory properties.
Garlic stimulates the production of breast milk. It also helps build immunity to illnesses which new mothers are susceptible to.
Turmeric has healing properties. It also reduces liver toxicity and aids in weight loss.
Munch on a handful of almonds whenever you feel hungry. A great energy booster, they are rich in nutrients.
Edible gum (gond) should be included in your diet after delivery as it promotes lactation. It also helps to keep the body warm during winters.
Drink plenty of fluids such as water, milk, and fruit juices but avoid caffeinated drinks. Fluids are vital for hydration which will help keep the milk production up and boost your energy levels.
Stay healthy and enjoy this special period in your life.