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Post Pregnancy Diet

  • 4.6 (6 Votes)

Every new mother needs to consume the required nutrients in their daily diet after delivery to ensure speedy recovery. Post pregnancy diet for a newly mother should include healthy foods like low fat milk, leafy greens, lean proteins, fruits and vegetables, nuts, fenugreek seeds and whole green cereals. Eating healthy foods also ensures balanced diet for the newborn baby in form of breast milk.

Every new mother wants to revive her health once she has given birth to her baby.  It can be either for the purpose of improving the health or for shedding the extra weight that is gained during nine months of pregnancy. This is absolutely possible with the help of a proper diet, which consists of the nutrients in various forms. If you combine a healthy and controlled diet along with timely exercises, then you can successfully reduce your weight within few months of the birth of your baby. You just need to create a routine, which will ensure that you are receiving most of the required nutrients for improving your health post pregnancy. The body of a new mother has undergone a series of changes starting from getting pregnant to the birth of a baby. Therefore, it requires patience and time to reduce weight gained during pregnancy. You need to make sure that you take care of yourself as well as of your baby at the same time. In this blog, you will learn basics that revolve around post pregnancy diet. Here is a list of different foods, which need to be included in your post pregnancy diet for losing weight and healthier lifestyle.

1. Green vegetables

Green vegetables are one of the most essential components of your diet, which you need to include in proper proportions on a daily basis. You just need to make sure that your diet consists of green vegetables like pointed gourd, spinach, lotus stem, beans and fenugreek leaves. These green vegetables consist of a range of vitamins, minerals and healthy fats, calcium as well as oxalic acid, which help, in providing required nutrition to the new mother. You also gain sufficient amount of iron from green leafy vegetables, which is required to prevent the conditions like anemia. Such conditions are quite common in new mothers as they undergo a lot of blood loss at the time of delivery.

2. Fruits

Needless to say, fruits are one of the crucial components of your diet, which provide many benefits to the health of new moms. Doctors recommend that a new mother must have at least 2-3 fruits in her postpartum diet on a daily basis. Fruits like apples, avocados, pomegranates and sweet limes consist of various nutrients and fibers. The water content present in the fruits keeps the new mother satiated for a longer time along with benefiting her body in the best possible ways. The bones of the mother become stronger and cholesterol levels are also controlled.

fruits in her postpartum

3. Almonds

This is a type of nut, which provides the best benefits to the health and the body of the mother. You need to make it a point to consume at least 5-6 almonds every day in the morning in your postpartum diet. It is a proven fact that soaked almonds provide more benefits than raw almonds. This is because after soaking in the water overnight, the brown skin of the almonds gets removed. This covering consists of tannin, which reduces the absorption of nutrients in the body. So, if you want to receive sufficient nutrients and healthy fats in your body, then you need to start consuming soaked almonds in your daily post pregnancy diet.

4. Fenugreek (Methi)

This is one of the helpful food ingredients, which has immense benefits to the health of the new mother after the delivery of the baby.  Always make sure that you consume fenugreek in interesting ways to avoid getting bored with your diet routine. It has a significant role in maintaining the cholesterol levels of the body. Also, new mothers can have an excellent heart rate with the help of the inclusion of fenugreek in their daily diet. A surprising fact is that the regular consumption of fenugreek will improve the milk production in your body. Also, you will find your menstruation days less painful after the birth of your baby, if you consume fenugreek on a regular basis.

5. Brown Rice

Are you a rice lover? Then, brown rice will help you to fulfill your hunger cramps. You can include brown rice in your routine in a small quantity. Prefer to eat brown rice in the daytime. It boosts the immune system of a new mother and prevents the occurrence of infections like influenza. You will be amazed to know that the brown rice has proved to be a stress reduction component in the postpartum diet. It contains magnesium, manganese, phosphorous, selenium and zinc. This helps in reducing fatigue, which is highly helpful for raising baby as well as taking proper care of oneself.

Brown Rice

6. Water

Water is the best detoxifying components for our body. New mothers can benefit a lot with the timely consumption of 2-3 liters on a daily basis, which will help in the successful detoxification of the body. When a mom breastfeeds her child, then there are higher chances of getting dehydrated. This can be prevented in the best way if you set a routine of drinking one glass of water every hour or two. You also need to keep a watch on your caffeine consumption as it can nullify the effects of water in your body. Water will cleanse your body and curb your hunger prangs successfully.

7. Low fat Dairy foods

Dairy foods are an excellent source of nutrients for your body. You can consume low fat dairy foods, which will provide you the required nutrients but will make sure that you do not intake saturated and trans fats in the body. This will provide sufficient amount of energy to function at an optimum level. Your body will intake calcium via milk, which is useful for the mother as well as the baby who is consuming her mother’s milk.  It also provides vitamin B and proteins.

8. Legumes

If you are looking for creating a useful and nutritious diet after the birth of your child, then you need to add different types of legumes in your diet. There are various types of legumes like kidney beans, peas, lentils and pinto beans. These legumes contain high amount of proteins and iron amount, which are useful for the new mothers. This is especially true in the case of the mothers who consume vegetarian diet. This will improve your health and ensure that your baby gets sufficient nourishment.


9. Eggs

Are you facing difficulties in finding the time for cooking highly nutritious meals in the morning? Then, eggs will be your saviors. The best way to consume eggs in your postpartum diet is to consume boiled eggs.  This will help you to receive enormous amount of nutrition in your daily diet. You can consume DHA fortified eggs so that your body has proper quantity of this acid in the body. Also, eggs contain vitamin B12, vitamin B2, selenium, phosphorous, zinc as well as calcium. It also contains choline, which aids in the enhanced functioning of the body. It is also known to increase the levels of good cholesterol in the body of new mothers.

Thus, if you are a new mother and want to improve your health in the long term, it is highly recommended that you consume the above-mentioned healthy foods in your daily diet. This will help you achieve optimum health after the birth of your baby. Your baby will also receive sufficient nutrients from time to time.

In case, you are planning to select the best maternity hospital for your baby delivery, then you can contact Ela at +917899912611 to know more about the best maternity packages in your city.

Dr. Devika Chopra

About The Author

Infertility Specialist, Infertility Evaluation / Treatment Dr. Devika Chopra

Dr. Devika Chopra is a leading Obstetrician, Gynaecologist and IVF Expert in Tardeo, Mumbai. She provides services such as Intrauterine Insemination (IUI), Gynae Problems, Maternal Care/ Checkup and Infertility Evaluation/Treatment. Dr. Devika Chopra practices at Hope Clinic in Forjett Street, Mumbai. She holds an experience of almost a decade. She completed MBBS from Grant Medical College, Mumbai in 2002. Thereafter, she pursued DNB in Obstetrics and Gynaecology from NBE in 2009. She continued her studies further and did MSc from Oxford University, U.K. in 2012. For Contact details of Dr. Devika Chopra visit at


  1. Important food items that will help you conceive nutrients and healthy fats, Elawoman - 2017
  2. Important food items that will help you conceive healthy foods, Elawoman - 2017



Payal Nanda

Me and my child always have a cold. It might be because of lower immunity, I guess.

Oct. 8, 2018, 5:21 p.m. 4.5


Neelam Joshi

Does having carbohydrates like brown rice affect a newborn?

Oct. 1, 2018, 7:25 p.m. 4.5


Abhay Nath

Along with a healthy diet, try to be regular with your exercise and yoga. It will make you feel refreshing and kill sleeplessness.

Aug. 17, 2018, 10:51 p.m. 4.5


Danish Mehta

Having fish oil can reduce belly fat so, have them if you want to gain your pre-pregnancy slim body.

Aug. 15, 2018, 1:56 p.m. 4.5


Devi Sharma

Thanks for sharing this. I was really looking for this. After my delivery, I am always confused about what to eat and what not to as everything I eat will affect my child.

Aug. 1, 2018, 5:12 p.m. 5.0


Vayushi Chopade

After reading this blog, I added low-fat dairy foods and legumes to my daily diet. Now, I feel more energized and can feed my baby without getting tired. Good Info!

June 26, 2018, 7:52 p.m. 4.5

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