Food That Are Helpful After Delivery

After childbirth, it’s important to focus on eating foods that are high in nutrients, promote arousal, and support breastfeeding if necessary.

• Protein Rich Foods

Foods high in protein help the body recover postpartum, including beans, shellfish, lean meats, eggs, and soy products. Five servings should be your daily goal, or seven if you’re nursing.

• Iron Rich Foods

This vitamin helps your body make new blood cells, which is important if you lose a lot of blood during delivery. Chicken and red meat are high in iron. So are beans and tofu. The daily requirement for lactating women, regardless of whether they eat meat or choose to be vegetarian, is 10 mg for adolescents and 9 mg for women 19 years and older. See your doctor if you are vegan or follow another specific diet, have multiples, or have a medical problem. They may recommend taking vitamins.

• Whole Grain

One of the best things to eat in the morning for new mothers to boost their energy after another restless night is a nutritious breakfast that includes whole grains. To help you meet your daily needs, many cold cereals are packed with important vitamins and nutrients. Mix some blueberries and milk into some wonderful oatmeal to make a nutritious, warm breakfast.

• Fruits and Vegetables

Fruit is a quick and easy snack that is high in nutrients and vitamins. It also contains a lot of natural carbohydrates, which help give you energy when you’re tired. Fruit is often affordable, packed with vitamins and minerals, and contains natural sugars that can help give you more energy.

Vegetables provide fiber, vitamins, and minerals everything new mothers need. They are among the most adaptable foods as they can be eaten raw or cooked. Vegetables are cheap, nutritious and high in fiber to help prevent constipation. They can be eaten as a snack or as a full meal.

• Omega-3 Fatty Acids

For brain health and reduced inflammation, include omega-3 sources such as walnuts, flaxseeds, chia seeds, and fatty fish (salmon, mackerel, and sardines).

• Nutritious Snacks

New mothers often find that they have little time for luxury meals between caring for a newborn and recovering from childbirth. Stock up on nutritious snacks to stave off hunger and give you a quick energy boost. e.g.  Nuts, seeds, yogurt, hummus and veggie sticks, fruit slices with nut butter, and whole grain crackers with cheese.

Every woman has different nutritional needs, so it’s important to keep that in mind. To get individualized nutritional advice based on your unique health condition, dietary preferences, and lifestyle factors, talk to a healthcare professional or registered dietitian. To help your body heal after giving birth, prioritize self-care and rest.