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Workouts, recipes, health, and pregnancy tips for your healthiest pregnancy

The First 10 Days: What to Eat After You Give Birth

Posted on 08 August 2017

Has your bundle of joy arrived? Congratulations, and welcome to the Mom Club! After your delivery, it is natural to focus all your attention on the newest member of the family. But don’t forget about taking care of yourself. Your newborn will need a healthy and strong mom, won’t she (or he)? Moreover, if you are breastfeeding, what you eat will be passed right on to your new baby through your breast milk. All the more reasons to eat right.

woman holding baby's feet

Paying attention to your diet can go a long way in helping you get back your energy and strength after childbirth. This means that every food you eat should be healthy and nutritious, alongside reintroducing a fitness regime slowly. Load up on the foods mentioned below, to get the most out of your postpartum diet.


As a new mother, it is advisable to take in around 70-75 grams of protein per day. Lean meats, eggs, fish, seeds, legumes, and nuts are all great sources of protein. It is also a good idea to add more dairy products to your new mom diet as they also make for a great source of calcium. 

high protein foods to eat after you give birth

If you are a vegan, you can increase your levels of vitamin B12 to boost your protein intake through vegetarian sources. Vitamin B12 is a nutrient found in foods like seeds, legumes, and pulses.

Veggies and Fruits

It doesn’t come as a surprise that fresh vegetables and fruits are some of the best choices when it comes to postpartum nutrition. These foods contain fiber that will promote the wellbeing of your digestive system and prevent constipation. They are also a good source of minerals and vitamins, which are not only good for your body, but also for your baby if you are breastfeeding.

vegetables to eat after giving birth

Vegetables and fruits high in fiber include spinach, apples, pears, beans, blackberries, and broccoli.

Whole Grains

What is a postpartum diet without a reliable source of energy? Carbohydrates are processed in your body to keep you going as a new mom. Even though simple carbohydrates may seem like a good option, these have the tendency to be stored as fat. They will only raise your blood sugar levels for a short period and then suddenly drop to leave you weak and tired.

whole grains to eat after you give birth

Alternatively, you should consider complex carbohydrates through whole grains like oats, brown rice, bulgar, quinoa, and barley. There’s a reason for their superfood status! 


Not all fats are good after childbirth. It is recommended that you eat foods rich in omega-3 fatty acids, especially if you are breastfeeding. Omega-3 will help boost your child’s brain development. So ensure that you set aside at least 2 servings of wild caught tuna, catfish, or salmon for the week.

healthy fats to eat after you give birth

You can also switch to healthier cooking oils such as olive or avocado oil to boost your postpartum nutrition.

Stay healthy on this fabulous journey of motherhood!



About the Author: Bree is chief editor at Created in 2016, ProteinPromo is keen on providing readers with nutrition and wellness hints and tips to lead a happier, healthier, fitter life. Find her on:


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