Diet Chart For postnatal

The good health of a new mother is ensured by an accurately prescribed postnatal diet. A postnatal diet is one that a woman’s body needs to recover from the exhaustion of pregnancy and childbirth. The first step towards recovery is to ensure that the lady is hydrated. At the postpartum stage, the body is weak and the digestive system is unable to function at its best. Hence, drinking water aids digestion and is also necessary for the production of adequate breast milk. Foods abundant in nutrients and vitamins are an integral part of such a diet. Vegetable such as gourds, carrots and spinach should be ingested.

To maintain energy levels, food products high in carbohydrates or fats are critical. Junk food should be avoided at all costs. Dry fruits such as cashews and raisins should be eaten instead. An Indian diet provides ample opportunities to fulfill the needs of a new mother. Dal or lentils provide the body proteins that ward off infection. Laddoos made with a balanced amount of clarified butter provides fats while gond or tree gum increases lactation. Any sort of grains, be it wheat or rice, are also good for health. Apart from these, fenugreek seeds and chia seeds aid in smooth lactation as well.

1. chocolate
2. spices (cinnamon, garlic, curry, chili pepper)
3. citrus fruits and their juices, like oranges, lemons, limes, and grapefruit
4. strawberries
5. kiwifruit
6. pineapple
7. the "gassy" veggies (onion, cabbage, garlic, cauliflower, broccoli, cucumbers, and peppers)
8. fruits with a laxative effect, such as cherries and prunes

Do's & Don'ts:

1. Get plenty of rest. Get as much sleep as possible to cope with tiredness and fatigue.
2. Seek help. Don’t hesitate to accept help from family and friends during the postpartum period, as well as after this period.
3. Eat healthy meals. Maintain a healthy diet to promote healing. Increase your intake of whole grains, vegetables, fruits, and protein.
4. Exercise. Your doctor will let you know when it's OK to exercise. The activity should not be strenuous.
5. Eat high-fiber foods to stimulate bowel activity, and drink plenty of water. Ask your doctor about safe medications. Fiber can also relieve hemorrhoids, as well as over-the-counter creams or sitting in a sitz bath.
6. Losing weight also involves eating healthy, balanced meals that include fruits, vegetables, and whole grains.

1. Low-Fat Dairy Products : Milk delivers a boost of bone-strengthening vitamin D. In addition to providing protein and B vitamins, dairy products are one of the best sources of calcium.
2. Legumes : Iron-rich beans, particularly dark-colored ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians.
3. Blueberries : These satisfying and yummy berries are filled with good-for-you vitamins and minerals, and they give you a healthy dose of carbohydrates to keep your energy levels high.
4. Brown Rice : Mix healthy, whole-grain carbs like brown rice into your diet to keep your energy levels up. Foods like brown rice provide your body the calories it needs to make the best-quality milk for your baby.
5. Oranges : Oranges and other citrus fruits are excellent breastfeeding foods, since nursing moms need more vitamin C than pregnant women.
6. Eggs : Opt for DHA-fortified eggs to boost the level of this essential fatty acid in your milk.
7. Whole-Wheat Bread : olic acid is an important nutrient in your breast milk that your baby needs for good health, and it's crucial you eat enough for your own well-being, too. Enriched whole-grain breads and pastas are fortified with it, and also give you a healthy dose of fiber and iron.