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Post-Pregnancy Diet: 12 Foods for New Moms

Post-Pregnancy Diet: 12 Foods for New Moms

new mom

Being a new mother can be physically draining as the body heals from childbirth. The demands of the baby also require that the mother keeps her energy levels up. With the right postpartum diet, it becomes easier for the body to meet these new demands.

Have you found yourself wondering how to lose the extra weight that you gained during pregnancy, while at the same time eating enough to support your baby’s nutrition needs? This is a dilemma that most new mothers face. Although it may seem impossible to achieve one goal without undermining the other, it’s quite possible if you have a good postpartum diet plan.

feeding baby

The right postpartum diet should contain foods that help keep your energy levels up. It should provide nutrients to your baby through breastfeeding, satisfy your nutrition needs, and enhance your physical recovery. Some foods in a postpartum diet can also help you lose the weight you have gained during pregnancy.

So, let’s take a look at 12 of the best foods new mothers can eat for a healthy postpartum diet.

  1. Nuts and Seeds

Nuts such as peanuts and almonds are a source of healthy fats that should be part of your daily postpartum diet. Sunflower, sesame, chia, hemp, and flax seeds provide fiber and vital minerals such as iron, magnesium, manganese, and phosphorus. This combination gives an energy boost, supports metabolism, and aids in milk production when included in a postpartum diet.

nuts with honey

  1. Eggs

When included as part of the diet for postpartum mothers, eggs provide proteins and fatty acids that promote recovery from childbirth. You’ll love the fact that they’re versatile and can be boiled, scrambled, or made into omelets in just a few minutes.

  1. Lean Meat

Beef and other types of lean meat are a good source of iron, vitamin B 12, and proteins when included in a postpartum diet. Iron is especially useful in ensuring that the mother’s energy levels are maintained.

  1. Green Vegetables

Green vegetables are rich in minerals, vitamins, and antioxidants that improve the mother’s immune system. In addition, they’re low in calories, which makes them an excellent choice for a postpartum weight loss diet plan. The vegetables to include in your postpartum diet should consist of broccoli, spinach, and kale.

  1. Legumes

Legumes such as black and kidney beans are good plant sources of proteins, which makes them ideal postpartum diet options for vegan and vegetarian moms.

  1. Whole Grain Bread

As part of the postpartum diet, whole grain bread can be taken throughout the day, whether as breakfast, lunch, or supper. It’s a great source of fiber and protein whenever you don’t have time to cook.

  1. Brown Rice

If you’re considering a postpartum diet and exercise plan to lose weight, you should also remember that drastic weight changes can leave you feeling fatigued and affect your milk production. To avoid that, include brown rice as a healthy source of carbs in your postpartum diet to provide you with the required calories to keep you active.

  1. Oatmeal

This is another source of complex carbs that are guaranteed to fill you up and keep your hunger pangs under control. Oatmeal is high in protein, fiber, and also helps with milk production when included in a postpartum diet. To kill two birds with one stone, look for the best oatmeal for you when shopping for the top cereal brands for your baby.

oatmeal with berries

  1. Sweet Potatoes

Sweet potatoes are easy to make and will last longer in the kitchen than most vegetables in your postpartum diet. They are rich in vitamin A, which is essential for strong immunity.

  1. Pulses

Pulses such as green and red grams are also an important inclusion in your postpartum diet as they provide vitamins, minerals, fiber, and proteins. Moreover, they prevent fat buildup in the body and are, therefore, good for weight management.

  1. Dried Fruits

Dried apricots, figs, and dates are perfect snacks to include in your postpartum diet. They’re rich in potassium, calcium, fiber, vitamin C, and vitamin A.

  1. Low-Fat Dairy Products

Lastly, low-fat dairy products such as yogurt, cheese, and milk are suitable sources of calcium in a postpartum diet. Calcium gets to the baby through breastfeeding and plays a crucial role in healthy bone development. Having enough dairy in your postpartum diet will ensure that your body is able to retain enough calcium.


A Healthy Postpartum Diet for Mother and Baby

The right postpartum diet plan while breastfeeding is beneficial to the mother and the baby. It will strengthen both of your immune systems, and encourage healthy growth and development of the baby. An essential tip for your postpartum diet is to eat these healthy snacks and meals frequently all through the day, after every 3 hours. This will keep you energized throughout and constantly provide you with the essential nutrients.

Please let us know below which foods you have made part of your postpartum diet plan and why.


Author’s Bio

Rachel Burns is an experienced copywriter and photographer with a design diploma. She works with startups, entrepreneurs, bloggers and companies from around the world. In addition to writing articles and promotional materials, she enjoys hiking, reading, cooking and spending time with her family.



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