Postpartum Nutrition – Foods to fuel Your Recovery
                     POSTPARTUM NUTRITION – FOODS TO FUEL YOUR 
RECOVERY
Nutritious Diet
• We understand that, during the nine 
months of your pregnancy journey you 
had to adapt to significant lifestyle 
changes. One of them was to follow a 
healthy, balanced and nutritious diet.
• You are naïve if you think that once 
your baby pops out, everything will go 
back to the way it was. You might think 
you will get a chance to unfollow your 
diet and start enjoying your favourites. 
No! That is far from being true! 
Postpartum is the period when a new 
mum undergoes a lot of changes – both 
physically and emotionally. 
Nutritious Diet
• Therefore, a postpartum nutritious food 
intake is an absolute necessity.  A 
balanced nutrition coupled with proper 
exercise will help new mums get back to 
their pre-pregnancy body sooner, 
besides keeping them energised after 
your baby’s delivery.  As new mums are 
also breastfeeding moms what they eat 
will pass on to the baby through the 
breastmilk.
• As we celebrate National Nutrition week, 
we felt this was the perfect time to talk 
about nutrition for the new mums, so 
that they stay healthy, while they bring 
up their child.
Whole Grain Cereals:
• In your immediate postpartum days, 
you won’t really feel like having 
anything that is not easy on your 
stomach. So, it’s best to re-balance 
your system by including whole 
grain cereals for example Oats, 
Oatmeal, rice, wheat, and cereals in 
your after-delivery diet chart.
• A plateful of Oatmeal 
(Daliya) Khichdi mixed 
with veggies and topped with just 
about a drop or two of ghee or whole 
grain bread with butter and soup to 
go with it, will surely be a tasty and 
healthy option here. They maybe 
naturally low in fat, but are high in 
protein and fibre. Iron, in addition 
guards you against anaemia. 
Postpartum Nutrition Food
•Vegetables: 
An after-delivery diet remains 
incomplete without these power-
packed vegetables. You can opt to 
have either red or green leafy 
vegetables along with your daily 
staple of rice and dal to get that 
goodness of iron and folic acid. In 
fact, a bowl full of salad combined 
with Broccoli, green vegetables like 
beans and peas along with tomatoes 
will be a healthy way to cover up for 
the Vitamin A and C deficiency in 
your body.
Postpartum Nutrition Food
•Fruits: 
Don’t let your fatigue come in the way 
of your after-delivery happiness. Eat 
fresh and sweet fruits whenever 
hunger strikes you. You should also 
get two or more servings of fruit 
salads or fruit juices in a day. Fruits 
after all, are rich sources of Vitamin C. 
Whenever you are having them, you 
are also absorbing a good amount of 
iron, minerals and carbohydrates to 
keep your energy level high. 
Moreover, the fibre and pectin content 
in it will naturally burn your fat and 
not make you feel constipated.
Postpartum Nutrition Food
• Nuts: 
Being a new mom, breastfeeding the baby 
so many times a day, takes away a lot of 
energy from you. Keep nuts handy always. 
Nuts being rich source of healthy fat and 
protein, can make for a delicious and 
healthy snack (sprinkled with some chaat 
masala) besides boosting up your energy 
and increasing your milk production.
• Peanut Butter: 
Just a spoonful smeared on whole grain 
bread is enough for a quick dose of protein 
and fat to make you feel energised after-
delivery.
Postpartum Nutrition Food
• Dairy Products:
 Include milk, buttermilk and curd as 
your daily dose of postnatal diet. 
Being a rich source of calcium, protein 
and Vitamin D, they can improve your 
bone health. Otherwise, if you are 
worried about putting on a little post- 
pregnancy go for low-fat dairy 
products.
• Fluids: 
All the new and breastfeeding moms 
please remember, what you drink is as 
important as what you eat! Stay 
hydrated by drinking 10 to 15 glasses 
of water a day Keeping yourself 
hydrated, will improve your breast 
milk production and rejuvenate your 
body. It is also important to slash down 
your caffeine and aerated drink intake 
to the extent possible.
Postpartum Nutrition Food
• Eggs: 
Eggs are a lot of nutrients, proteins 
and vitamins that helps in the after- 
birth recovery. Thanks for the 
versatility that it’s got, it goes to the 
making some lovely meals anytime of 
the day. Here are some easy ways to 
add eggs to your plate – you can 
either have them scrambled, make a 
fluffy omelette or hard boiled or simply 
make a delicious egg curry and enjoy 
it with some steaming hot rice or roti.
• Last but not the least supplement 
your diet with postnatal vitamin to 
keep fuelling your motherhood.
• After all, what you eat at this 
juncture will go a long way in making 
you look and feel your best self.
About CordlifeIndia
•CordlifeIndia provides services like stem cell banking, 
umbilical cord blood banking.
•CordlifeIndia is a consumer healthcare company catering to 
the mother and child segment.
•We provide reliable healthcare solutions through innovation, 
technological advancement and commitment to quality.
References
• https://www.cordlifeindia.com/blog/postpartum-nutrition-foods-fuel-reco
very/
• https://www.cordlifeindia.com/blog/national-nutrition-week/