Subscribe to our Newsletter:
Healthy Diet Plans >>  Diet for Professionals and Conditions >>  Pregnant Women >>  Post Natal Pregnancy Diet


Post Natal Nutrition And Diet For Post Natal Illness

Giving birth to a new life can be very emotional and at the same time very exhausting. But this is also a phase of life wherein diet and exercise plays a very important role not only to get you back in shape but also to bring up a healthy baby. Eating a healthy diet should be your main focus rather than losing weight immediately. Remember it took about nine months for your body to undergo these enormous changes, so give it almost that much time to get back into shape.

Healthy Diet For Post Natal Pregnancy

Whole Grains And Cereals – These may include breakfast cereals, pasta, unpolished rice, whole wheat and its products, other cereals and potatoes (preferably with skin).

These foods should form the base of your post natal pregnancy diet.

Fresh Fruits And Vegetables – Fiber from fresh fruits and vegetables along with vital vitamins and minerals are very essential in post natal diet.

Pulses, Legume, Milk and Dairy Products – Choose to drink or eat only low fat versions of milk and milk products. Pulses and legumes will also help to add up your protein value of a meal. Sprouts especially can be a very good option as the amount of nutrients increase many fold when pulses are consumed in sprouted form.

Fish And Lean Meats – Try to include at least 2 portions of fatty fish in a week and other alternatives like egg whites and lean meats. This will take care of quality protein requirements of a post natal diet.
Fat and sugar – Foods containing excess saturated fat, trans fat and simple sugar should be consumed only occasionally.


A healthy diet plan is a prerequisite if you plan to breastfeed your baby. Breastfeeding is highly demanding and if you try to lose weight then you will feel more tired. Breastfeeding however can help you to use your fat stores and naturally get back into shape. Depending on your total calorie intake you will need about 450 to 550 extra calories in the first three months to meet the nutritional needs of your child and your body.

Tips For Post Pregnancy

  • Eat small divided meals instead of 1 or 2 main meals as this will help to distribute calories evenly throughout the day.
  • While breastfeeding it is likely that you may feel thirsty. So increase your water intake accordingly. Prefer drinking water instead of caffeinated beverages or tea and coffee.
  • Avoid drinking alcohol and quit smoking as alcohol and nicotine will pass through your breast milk to your new born baby.
  • Remember although your baby is not in direct contact with your blood supply now, almost all the foods you eat and drink can pass through your breast milk. So learn to identify the foods or beverages that may upset your baby and try and avoid them for some time.
  • Start with simple exercises like pelvic floor exercise as they will gradually help you to have control over your bladder and get you in shape.  The intensity and duration of exercise can be increased on gradual basis.  


Submitted on March 31, 2010