After giving birth, a healthy diet is very important for a mom. To recover the body, maintain energy and if you are breastfeeding then nutritious food is also needed for milk supply. Let’s talk about the Best Healthiest Food to eat after giving birth and the 5-5-5 rules in pregnancy.
Best Healthiest Food to Eat After Giving Birth
In the postpartum phase, your diet should be balanced, providing protein, carbs, healthy fats, vitamins, and minerals. These foods will help in recovery, boost energy, and also support milk production for the baby. Here’s a list of some super healthy foods:
- Pulses and Whole Grains
Moong dal, masoor dal, or chana dal are rich in protein. They give strength to the body and also improve digestion.
Eat brown rice, oats or quinoa which provide energy and prevent constipation.
Example: Dal-rice or khichdi with veggies is perfect.
- Green Leafy Vegetables (Saag)
Spinach, fenugreek and mustard greens are rich in iron and calcium. There is blood loss after delivery, so iron is essential to prevent anaemia. You can add them to vegetables, soup or paratha.
- Nuts and Seeds
Almonds, walnuts, chia seeds and flaxseeds provide healthy fats and omega-3. These are great for breastfeeding moms. You can eat a handful of nuts daily or mix them in your milk.
- Dairy Products
Milk, curd, and paneer are good sources of calcium and protein. They keep the bones strong and are also helpful for the baby’s development. Turmeric milk is also amazing for recovery.
- Fruits aur Hydration Fruits and Hydration
Fresh fruits like papaya, banana and apples provide vitamins and fiber. Papaya is very good for digestion. Drink water, coconut water, or lemon water to stay hydrated, as dehydration can occur during breastfeeding.
5-5-5 Rules in Pregnancy
These 5-5-5 rules are a simple guideline for postpartum recovery that helps new moms with rest, recovery, and bonding. These rules are basically for the teen stages:
- First 5 Days: Rest in Bed (In-Bed Phase)
For the first 5 days, do not get out of bed too much. This time is for healing of the body. Do only basic things like feeding the baby, going to the bathroom, or light stretching. Take help from family for household chores and baby care. Focus on sleep when the baby is sleeping. Eat nutritious food and drink water.
- Next 5 Days: Around-Bed Phase
Next 5 days, start some movement but avoid heavy lifting or work. If you can take light walks inside the house, it will improve blood flow. Have skin-to-skin contact with baby, it helps bonding and milk supply. Do some self-care, like face wash or light grooming to feel fresh. Continue healthy diet and hydration.
- Last 5 Days: Light Activity at Home (Around-Home Phase)
Last 5 days, start light activities inside the home, like small tasks in the kitchen or playtime with the baby. Avoid heavy exercise or outside work for now. Pay attention to your emotional health; talk to family or try meditation. Check for any unusual symptoms (like heavy bleeding or pain) and consult a doctor. Keep eating nutrient-rich foods and rest when needed.
Post-delivery, healthy food and rest are both important. Eat pulses, greens, nuts, fruits, and dairy, and follow the 5-5-5 rule for proper recovery. If you have any confusion or need a specific diet plan, consult a doctor or nutritionist. Take care, new mom, you’re doing great!