Moringa leaves, sprouted grains, almonds, bottle gourd, garlic, fenugreek seeds, sesame seeds, cumin seeds, turmeric, carom seeds, ginger, legumes, green vegetables and fruits are some of the best Indian foods to eat after delivery.
After delivery, it is natural for the mother to focus all of her attention on her newborn baby. However, it is important for her to look after herself equally and pay attention to her own diet as whatever she consumes will pass on to the baby. Listed below are some healthy items to consume after delivery.
Indian Diet Plan for Mothers After Delivery
Moringa Leaves
These leaves are rich in vitamins A, B and C and have a high amount of calcium, iron and protein in them.
Sprouted Grains
The dry grains do not carry as much nutrition as the sprouted ones carry such as wheat, bajra, jowar, ragi, etc.
Almonds
Soaked almonds consumed keep the mother healthy and develop the baby’s intelligence as well.
Bottle Gourd
Bottle gourd keeps the body hydrated as it consists of nearly 95% water and helps in the production of breast milk too. It also assists in weight loss post-weaning. It is rich in vitamins A and C, sodium, iron, magnesium etc.
Garlic
It improves the immune system and is also used in various pastes and Ayurvedic medicines.
Fenugreek Seeds
The seeds are used as supplementary nutrition and give a boost to the new mother.
Sesame Seeds
These are known as ‘til’ in India. They contain copper, iron, magnesium, etc. and help in proper bowel movements of the mother.
Cumin Seeds
These seeds are generally used as a spice. They contain antioxidants which help the body to retain energy and remain fresh and healthy. They also improve the digestive system and help in proper blood circulation.
Green Vegetables and Fruits
Green vegetables provide a good amount of iron while citrus fruits help in milk production for breastfeeding.
Finger Millet
It is also known as ragi in India. These have high quantities of calcium and iron, especially helpful for those mothers who are lactose intolerant.
Oats
These are a rich source of fibre, helping in digestion and reducing constipation. They also contain iron, proteins, calcium and carbohydrates.
Dal
Dal is a big source of protein, boosting the protein content in the body without the addition of fats.
Carom Seeds
Known as ajwain in India, these seeds work speedily to cure the gas and indigestion problems of the mother.
Turmeric
It is a well-known healer of wounds and cuts and an enhancer of general health. It also reduces the toxicity of the liver and improves weight loss.
Panjeeri
It has constituents that improve metabolism and keep weight in control.
Ginger
Dry ginger powder contains anti-inflammatory properties which help to reduce gastric problems.
Eggs
Eggs are a good source of protein. Opting for DHA fortified eggs helps to elevate the fatty acid in breast milk.
Salmon
These contain DHA, which helps to improve fatty acid levels and also helps in the brain development of the child and also keeps the mother in a good mood.
Lean Meat
It is rich in iron, protein, vitamin B12, and keeps the body energized.
Legumes
Legumes such as black beans or kidney beans are high sources of non-animal protein. They provide energy to mothers.
Whole Wheat Bread
These bread contain folic acid which is an essential nutrient in breast milk. It increases the iron and fibre content in the mother’s body.
There are certain food items which mothers should avoid after delivery which include the following:
Spicy Food
Spicy food can affect the intestinal activity and blood flow of the baby when passed from the mother.
Oily Food
Oily foods can cause fat accumulation in the body and make it difficult for mothers to get back to their original shape.
Foods Causing Gastric Problems
Foods causing acidity, gas or belching can also affect the baby’s body system and it’s functioning.
Foods Causing Allergies
New-borns are vulnerable to certain allergies that come with breast milk. Mothers should follow the diet provided by the doctor.
CAN
Mothers should refrain from consuming caffeine, alcohol and nicotine during the breastfeeding period as it may cause problems in the child’s body as well.
Medication
Medications should always be taken after consulting the doctor and paediatrician as the compounds may pass to the baby through breast milk. Thus they should be child-friendly.
References
https://www.parenthelp123.org/pregnancy/after-pregnancy/postpartum-nutrition
https://www.stanfordchildrens.org/en/topic/default?id=maternal-nutrition-and-breastfeeding-90-P02678
