Categories
All you need to know about Postnatal Diet
Aug 10, 2024
Pregnancy is not an easy journey. It involves a series of physical, emotional, and psychological changes influenced by pregnancy hormones. This is followed by the challenges of labour and delivery. The postpartum period revolves around the care of the newborn and breastfeeding, which can be physically and emotionally demanding for new mothers. During this period, a healthy postnatal diet plays an important role in supporting the mother’s physical recovery, emotional well-being, and breastfeeding journey.
This article focuses on the importance of postnatal nutrition, which may influence the quantity and quality of breast milk by providing essential nutrients required during breastfeeding. A balanced postnatal diet should include approximately 500 extra calories, along with adequate calcium, protein, iron, and fluids.
Essentials In Your Postnatal Diet
- The first step towards optimum breastfeeding is to stay well hydrated. Incorporating 3 to 4 litres of fluids in the diet, such as milk, water, soups, and fresh juices, may help support breastfeeding, since breast milk contains a high percentage of water.
- Women naturally lose blood during childbirth; therefore, incorporating iron-rich foods is important. Foods such as green leafy vegetables, raisins, dates, garden cress seeds, and lean meats may help improve iron levels.
- Iodine is another essential mineral for breastfeeding mothers as it supports thyroid function, baby growth, and brain development. Good dietary sources include seafood, iodised salt, milk, yoghurt, and cheese.
- Omega-3 fatty acids support infant brain development and may help reduce inflammation and mood-related symptoms in mothers. Walnuts, flax seeds, chia seeds, and oily fish such as salmon are good sources.
- Pregnancy and lactation increase calcium requirements to support maternal bone health and breastfeeding. Adding ragi, sesame seeds, milk, yoghurt, cheese, and green leafy vegetables may help meet calcium needs.
Some Other Foods You Can Add To Your Diet
- Choose a variety of vegetables such as leafy greens, broccoli, carrots, beetroot, cabbage, bell peppers, and sweet potatoes.
- Enjoy fruits like citrus fruits, berries, mangoes, bananas, apples, papayas, and avocados.
- Include whole grains such as ragi, jowar, bajra, oats, quinoa, rice, chickpeas, and kidney beans for sustained energy.
- Ensure sufficient protein intake through eggs, dairy products, fish, poultry, tofu, lentils, nuts, and seeds.
- Stay hydrated with water, coconut water, soups, and milk-based drinks.
