Taking a balanced diet throughout pregnancy is important for mother and baby and it must be continued after delivery as well. A balanced diet, rest helps the mother to recover faster from labor pain and delivery. Special confinement diets are followed by many generations and these diets are really helpful for breastfeeding mothers. It includes specific foods chosen carefully to help a new mommy and baby. Make sure to have whole grains, iron and calcium-rich foods, vegetables, fruits, and dry fruits. It’s not necessary to follow exactly everything in the postnatal diet /confinement diet but some changes can be easily incorporated in the regular diet.
1. What to eat in a Breakfast
Breakfast is the most important meal of the day and new mommy should have it a little early in the morning. It should be freshly cooked using all nutritious ingredients. Pour a spoonful of ghee on your breakfast. Breastfeeding mothers should drink a cup of milk with breakfast. It helps to boost the breastmilk and provides necessary calcium as well.
- Various porridge made using Chia seeds/semolina/ vermicelli/almonds
- Semolina Upama cooked with vegetables,
- Flattened rice/ poha,
- Dalia khichadi (Broken wheat cooked with vegetables)
- Vegetables paratha and curd
- Idli or Dosa with lentils sambhar
- Besan chilla and tomato chutney
8.Dry fruit balls :
Dry fruit balls are made up of dry fruits like almonds, cashew, Raisins, dry dates, Dry coconut, fenugreek seeds, fennel seeds, and ghee. These types of dry fruits Balls are made for new mommy as nutritious confinement diet recipe. Dry fruits provide necessary calcium for bones and iron-rich ingredients help to recover blood loss in delivery.
Fennel seeds, fenugreek seeds are breast milk boosting foods. 8. A cup of milk with a spoonful of Lactating powder.
Lunch should not be heavy and it must be nutritious to fulfill nursing mother and baby’s nutrition requirements try to take lunch at around 12.30- 1 pm so that you can have your evening snacks and milk. Take one glass of buttermilk after your lunch, it aids digestion. Make sure to eat a bowl of lentils in a day as it’s a great source of proteins.
Lunch options :
Chapatti / Vegetable paratha
Vegetable rice or plain rice
Bowl of lentils
Vegetable curry (Include more green leafy vegetables)
Rice and vegetable curry with lentils
Dosa with sambhar and vegetable stir fry
Postnatal diet has 4-5 meals or more as per your appetite. The reason behind this is breastfeeding mother needs more calories and energy. Have light snacks at around 5-6 pm. Make sure to take a second cup of milk (first cup of milk in the morning) with this snacks.
Any fresh seasonal fruit
Sesame and jaggery balls
Bread toast with butter
A bowl of cereals
Dry fruits like almonds, dry dates
Let your dinner be light and early at 7.30 -8.30. Maintaining the same time of your meals every day helps you and your baby to have a routine. Include easy digesting foods in your platter.
Rice and lentils
Chapatti and vegetables
White millet roti and vegetable curry
Rice and lentils cooked with vegetables (Khichadi)
Vegetable soup and whole wheat bread
Vegetables stir fry and whole wheat bread.
Have a spoonful of Mukhawas made up of carom seeds, fennel seeds cloves? It helps to boost breast milk supply.
Along with the balanced postnatal diet drinking water is important in the postpartum period. Drinking enough water is important for breastfeeding mothers as water is required for producing enough breast milk.
How to Do:
- Make sure to boil and filter the drinking water to avoid any waterborne diseases.
- it’s recommended to drink lukewarm or room temperature water for first few weeks after delivery. For lukewarm water boil and cool water to the required temperature and store in a thermos flask.
Drink this lukewarm water throughout the day.
Avoid these things after delivering baby:
Spicy and oily food
Smoking or drinking
Heavy and difficult to digest foods
Outside food, MSG
Food with preservatives
Do not drink carbonated drinks, very cold fruit juice during this period.
Along with the postnatal diet, enough rest is also necessary for faster recovery from delivery. Many babies stay awake during the night and sleep in a day. Take a short nap of 30 minutes whenever baby sleeps during a day. Talk with your doctor and start a light exercise like walking after a few months.