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The postpartum period is an exciting yet daunting experience for new mothers. Choosing the right diet can help promote healing and maintain energy levels during this turbulent time.
The mother’s body goes through so many emotional and physical changes during pregnancy. Even after delivering her baby, there can be a certain weakness in the body, for which she needs time to recover from. Dr Anjana Singh, director & HOD, obstetrics and gynaecology, Fortis Hospital, Noida tells indianexpress.com that the main focus after delivery, whether it is normal or caesarean, is for the mother to recover properly and subsequently pay attention to their breastfeeding needs. “So, the nutrition of the mother should be designed around achieving both the targets for herself and the baby,” she said.
According to Dr Singh, maintaining your diet during this period is important. “A well-balanced diet with extra 500 calories i.e. 1800 to 2200 kcal per day rich in proteins, vitamins, calcium and fluids, low-fat dairy products, veggies, fruits and high-fibre carbohydrates, and galactagogues (agents improving breast milk) is ideal.”
Highlighting the same through an Instagram post, Mahima Sethia, a nutritionist, advised including vegetables to one’s postpartum diet. “Green vegetables are also low in calories and rich in heart-healthy antioxidants, which help in losing post-pregnancy weight,” she said in an Instagram post.
One of the best veggies to regain strength postpartum is turai (ridge gourd). “Turai strengthens liver functioning, purifies the blood, and regulates blood glucose levels. Rich in fibre, this superfood also helps maintain appropriate weight during postpartum,” Sethia mentioned in her post.
Many times, new mothers think they need to avoid carbohydrates to decrease weight postpartum, but Dr Singh said that’s not a positive approach. “Carbohydrates are necessary for new moms — not just for breast milk production but also for mental health, hormone regulation, and more.”
During this period, women often suffer from dehydration too, for which intake of liquids should be considered. “Herbal teas and coconut water can also provide additional nutrients and hydration along with aiding digestion,” Dr Payal Chaudhary, senior consultant, obstetrics and gynaecology, Rosewalk Healthcare, said.
Additionally, Dr Singh points out that keeping yourself hydrated with loads of water and fluids, such as soups, juices, and coconut water, and at least 4 glasses of milk is required. “Water can be infused with ajwain or methi (fenugreek) and saunf (fennel) granules to increase the quantity of breast milk.”
Dried fruits are also a power packed with energy for recovery and improve the quantity of breast milk.
“Alcohol and caffeine should be avoided postpartum,” Dr Singh advised.
Dr Roli Banthia, consultant in Department of Obstetrics and Gynaecology, Yatharth Super Speciality Hospital, Noida Extension shared a list of dietary habits to new mothers must keep in mind:
*Lean proteins: Incorporate sources such as poultry, fish, lean meats, eggs, and legumes to aid in tissue repair and muscle recovery.
*Fruits and vegetables: Rich in essential vitamins and minerals, these foods provide antioxidants and fibre, supporting overall health and digestion.
*Whole grains: Opt for whole grains like brown rice, quinoa, and oats to boost energy levels and aid in bowel regularity.
*Healthy fats: Include sources such as avocados, nuts, and olive oil to support brain health and hormone production.
*Hydration: Adequate water intake is vital for maintaining hydration, especially if breastfeeding. Aim for at least 8-10 glasses of water daily.
