Food After Delivery: Top 5 Best Healthy Foods For New Moms


Eating Healthy Food Is Really Very Important For New Moms after delivery. If You Are Confused And Looking For The Ideas Related To Best Healthy Foods For New Mum, You’ve Come To The Right Place.

Being a mother is something precious and wonderful. Every mother deserves to be pampered and loved. Along with that, every new mom needs to be strong and healthy not only for their child but also for themselves. C’mon ladies you have just given birth to another human being. Don’t you think you deserve to pamper yourself with healthy yummy foods?

How you care yourself post-pregnancy determines your mental and physical health for the rest of your life.


Do you know most new moms need between 1,800 and 2,200 calories each day? If you are breastfeeding, you need more calories.

But wait a second! Before jumping into the main article about the best healthy foods for new mums, let’s first know about the necessary nutrients that new breastfeeding mothers need.


You might also want to read 7 Pregnancy Dos And Don’ts For Healthy Pregnancy

Nutrients New Mothers Need


Intake of protein helps new mums provide the Anabolic, or “mass-adding” state that aids in the growth of the baby. In addition, protein helps to recover the mother’s body. Some of the good sources of protein are beans, lean meat, egg, and soy products.



For new mums, iron deficiency can lower the energy level. And, energy is vital for new mothers. With the new baby in the house, new mothers actually need double energy than usual. Lack of iron can make new mothers prone to colds and infections of the baby. In order to keep the energy level intact and concentrate properly, new mothers should take a proper amount of iron. Professionals suggest 18 mg for women aged 19 to 50, 27 mg if you’re pregnant, but only 9 mg if you’re breastfeeding. Great sources of iron are fish, chicken, spinach.

Vitamin E

Vitamin E is very good for new mothers as it makes the heart strong and boosts the immune system. Moreover, professionals advise 15 mg for all women aged 19 to 50. Whereas, breastfeeding moms require 19 mg. Foods like avocado, brown rice, sunflower seeds and almonds are rich in vitamin E.

Also Read: Benefits Of Avocado Oil For Skin, Health & Hair


According to a study at St. Luke’s Roosevelt Hospital in New York City, PMS symptoms reduce up to 48% with proper intake of calcium. Along with that calcium helps new mothers build stronger bones. Professionals suggest 1,000 mg for all women aged 19 to 50. Good sources of calcium are skim milk, cheese, almonds, and broccoli.

Ok! Now here I go, with the best foods for new mothers. Read on!

  1. Legumes

Most of the new moms might wonder whether or not beans are good for them as they are gas inducing foods. Well, the answer is if taken in moderation, legumes are the best diet for breastfeeding mothers. Additionally, it is also the best source of protein for vegan mothers. You can make mild soup out of legumes with minimal spices in it. This protein rich soup helps you to recover your body. On top of that, it also makes breast milk nutritious. Some of the best legumes for new moms are beans, lentils, kidney beans and peanuts.

  1. Lean meats

Most might not know this but lean meats like fish and chicken are very good for baby’s nervous system. They are rich in DHA and essential fatty acids. Not only for the proper growth of the baby, lean meat is also good for new mothers to recover properly.

  1. Brown Rice

It’s not wrong to avoid carbs to get rid of pregnancy weight. Nonetheless, one should not ignore the fact that taking care of your energy level is more important. You can include brown rice in your diet because it is a good carb. At the same time, it also provides energy and enriches the quality of the breast milk.

  1. Leafy Greens

Green veggies like spinach and broccoli are best for mothers who want to lose weight but at the same time have nutritious food. Vegetables are good sources of vitamin A, vitamin C, calcium and iron. These nutrients nourish the baby’s as well as mother’s health.

  1. Dairy Products 

I mean low-fat dairy products like milk, yogurt, and cheese. Dairy products are very good for breastfeeding mothers. As a matter of fact, milk is rich in calcium which helps to strengthen the bones of both mother and baby. Doctors advise 3 cups of milk a day for new mothers.

All the above-given foods are superfoods for new mothers. Nevertheless, it is always good to take advice from doctors on the quantity of foods one should take. Do you know what not to eat for new mothers is as important as what to eat. Some foods may have harmful effects on you and your baby. Also, have a look at the list of foods to avoid post pregnancy.

Also read : Can Folate Deficiency Cause Anemia? See These 7 Signs Of Folate Deficiency That You Should Not Ignore


What Not To Eat 

  • Caffeine
  • Alcohol
  • Citrus fruits
  • Heavy spices like chilies
  • High toxin fish like swordfish
  • Too much sugar

What Else To Include In The Diet 

  • Eggs
  • Oranges
  • Carrots
  • Fresh fruits
  • Whole wheat bread
  • Whole grain cereal
  • Along with this always stay hydrated

Moreover, taking care of oneself post pregnancy is very important. Foods that you eat post pregnancy help to make your immune system stronger. On top of that, if you are breastfeeding, you need to be very careful about what, when and how much you eat. If your body lacks sufficient nutrition after giving birth, you may suffer from many health issues. I know it’s very difficult to adjust to the new baby and it takes so much time. BUT, the question is…Isn’t taking care of ourselves worth it?

Want to know what to NOT eat during pregnancy? Read the article 8 Foodstuff To Avoid When Pregnant | Not To Eat While Pregnant

Related Articles:

Preeclampsia: A Serious Condition During Pregnancy | See Its Causes, Symptoms And Treatment

Here Are Seven Essential Beauty Tips For Pregnant Women


Ectopic Pregnancy: Causes, Symptoms, Treatment & Home Based Care

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.