…. And now you’ve got your little bundle of joy and are adjusting to being a mother. Amidst sleepless nights, feeding and getting used to this little life you’ve given birth to, eating right is the single most important act that will recuperate your body and get you back into shape.

Mom eating foods

 "One of the main things a healthy diet can do is give new moms energy," says Kathy McManus, RD, a FITNESS advisory board member and director of the department of nutrition at Brigham Women's Hospital in Boston. "It's important to spread food throughout the day so that you get an even amount of calories. This will give you lasting power to take care of your baby and yourself." This thought process, is quite in line with the advice given by mothers- eat little, eat right, but eat frequently. To plan the right diet for yourself, its best advised to consult a nutritionist. However, it’s great to know and understand the nutrients your body requires to re-build and to manage the new life. It’s important to get in those calories as they will help you sustain though long nights as they tend to keep you feeling full.


• Fruits and vegetables, these arenot only naturally rich in vitamins and minerals but are also rich in fiber that help in digestion. Vitamin C specially can help with wound healing for mothers who delivered via C-section. This is abundantly found in oranges, tomatoes, and natural fruit juices.


• Whole grains are a rich source of fibre and carbohydrates. They also contain Vitamin B and minerals such as Iron and Magnesium. Whole grains help in reducing blood cholesterol levels and prevent heart diseases.


• Lean protein, like fish, beef, and soy foods. Protein helps maintain blood sugar levels as well as keeps those high-low moods swings in check. If you’re a vegetarian alternative source for proteins is pulses, seeds, legumes.


• Dairy — choose skim or low-fat milk


• Leafy greens


• Iron, especially if you suffer from postpartum symptoms. You can find this in things like fortified cereals, prune juice, and lean meats.

Mother with her child


Even though now you’ve had the baby, it doesn’t mean that you can go back to the life as it used to be. Not the best idea especially when you are trying to lose the pregnancy fat. Treats here and there are fine, but refined carbs, sugary foods, white bread won’t do it anymore for you. You need a diet that will help carry you through the day and night, not one which will leave you constantly hungry and tired. And if you’re worried about weight-loss- breast feeding supports gradual shrinkage and by intake of a proper diet, you will be able to start physical exercising again. So if you’re feeling peckish and want that little nibble / snack, go with healthier options like -




• Whole-grain crackers with hummus

• Nuts (Keep some handy, even in your purse in case you get a craving on the go)

• A cup of whole-grain cereal with low-fat milk.

• A hardboiled egg with some carrots

• Low-fat cheese with a piece of fruit

• Peanut butter on an apple

• Plain Greek yogurt


Keep away from caffeine intake especially when you are breastfeeding. Processed or packed foods, colas loaded with sugar content are typically the intakes your body doesn’t need at this time. So keep it healthy and make every bite count!Being a mother isn’t and there isn’t a rule book for this role, you write your own script as you learn overtime from the experience. Keep yourself fit and healthy and make most of your mom days. We hope this article was helpful in selecting your post-delivery diet and taking stock of your post-delivery health regime.