Postpartum Nutrition – Foods to fuel Your Recovery

1
Postpartum Nutrition Foods to fuel Your
Recovery
2
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. 

3
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 babys
  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.

4
Whole Grain Cereals

• In your immediate postpartum days, you wont
  really feel like having anything that is not easy
  on your stomach. So, its 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. 

5
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.

6
Postpartum Nutrition Food

• Fruits 
• Dont 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.

7
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.

8
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.

9
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 its
  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.

10
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.

11
References

• https//www.cordlifeindia.com/blog/postpartum-nutr
  ition-foods-fuel-recovery/
• https//www.cordlifeindia.com/blog/national-nutrit
  ion-week/