Post Delivery Diet Plan: What to Eat After Normal and C-Section Delivery

Once the pregnancy is over, women start focusing on losing extra pounds of pregnancy pounds and getting their previous body shape to get back into old clothes. But there's something even more crucial for your body once your baby arrives: consuming foods that provide you the energy you need to be the best mum possible.

Taking care of a newborn and recovering together leaves you with very little energy to get back to the normal routine. Eating nutritious foods on a regular basis will help you get back to your previous energy levels soon. Regardless of what you choose to eat, the nutritional value of your breast milk remains largely unchanged if you are nursing. However, there's a catch: your body will use its own resources to supply the necessary nutrients if your food isn't providing them. Thus, make sure you and your little one receive all the nutrients they require. It will be beneficial for both mother and baby.

Iris Hospital has brought to you the complete information on expert-recommended foods and diet-chart for post-pregnancy women. The following information can help you recover in the healthiest way.

Read Also: How Much Does Delivery Cost In Kolkata? A Breakdown of Maternity Packages

7 Super-Foods for New Moms

Make an effort to include these nutritious foods in your diet on a regular basis:

1. LOW-FAT DAIRY PRODUCTS: Dairy products, whether you like cheese, yoghurt, or milk, are essential to a healthy nursing regimen. Milk provides a boost of vitamin D, which strengthens bones. Dairy products not only offer protein and B vitamins, but they are also among the best calcium sources. It's crucial that you consume enough calcium to meet your own needs since, if you're nursing, your milk contains a lot of calcium to aid in the development of your baby's bones. Aim for a daily intake of at least three cups of dairy.
2. LEGUMES: Particularly for vegetarians, iron-rich beans—especially dark-coloured ones like kidney and black beans—make excellent nursing foods. They are an affordable, premium, non-animal protein source.
3. BROWN RICE: You may be inclined to reduce your intake of carbohydrates in an effort to shed the baby weight. Don't. You may get lethargic and produce less milk if you lose weight too soon. To maintain your energy levels, incorporate wholesome, whole-grain carbohydrates like brown rice into your diet. Your body gets the calories it needs from foods like brown rice to produce the highest-quality milk for your infant.
4. EGGS: You may achieve your daily protein needs in a variety of ways with eggs. For breakfast, scramble a few eggs; for lunch, add one or two hard-boiled eggs to your salad; or for dinner, enjoy an omelette and salad. To increase the amount of this vital fatty acid in your milk, use eggs that have been fortified with DHA.
5. WATER: Mothers who are nursing are more vulnerable to dehydration, which depletes energy. Make sure you stay well-hydrated to maintain your energy levels and milk production. By consuming milk and juice, you can change things up and satisfy some of your fluid needs. However, exercise caution when consuming caffeinated beverages such as tea or coffee. Limit your daily intake to two to three cups, or switch to decaf. Your infant may grow agitated and have trouble sleeping if caffeine finds its way into your breast milk.
6. LEAFY GREENS: Vitamin A-rich leafy green vegetables, such as broccoli, Swiss chard and spinach, are beneficial to both you and your unborn child. The advantages go beyond that. These vegetables include iron and vitamin C and are a good non-dairy source of calcium. In addition to being low in calories, green vegetables are rich in heart-healthy antioxidants.
7. WHOLE-GRAIN CEREAL: A nutritious meal of whole-grain cereal is one of the greatest foods to provide new mothers more energy in the morning after yet another restless night. To help you fulfil your daily needs, a lot of cold cereals are enhanced with vital vitamins and nutrients. Stir blueberries and skim milk into a tasty bowl of oats to make a nutritious, warming breakfast.

Read Also: Painless Normal Delivery in Kolkata: Cost, Benefits, and Process Explained

Post Delivery Diet Plan for the Best Recovery

1. Post-Delivery Diet Chart – Normal Delivery

Time	Recommended Foods
Morning (7–8 AM)	Warm water, soaked almonds, methi water OR warm milk
Breakfast (8:30–9:30 AM)	Vegetable dalia, oats porridge, stuffed roti with ghee, poha/upma, 1 fruit
Mid-Morning (11 AM)	Coconut water, buttermilk, or seasonal fruit
Lunch (1–2 PM)	Roti with ghee, dal, soft veggies (lauki, pumpkin, spinach, tinda), curd, optional rice
Evening Snack (4–5 PM)	Herbal tea, roasted makhana, or soft khichdi
Dinner (7–8 PM)	Khichdi, dal + soft veggies + roti, or veg daliya
Before Bed (9–10 PM)	Warm turmeric milk or ajwain water

2. Post-Delivery Diet Chart – C-Section Delivery

Time	Recommended Foods
Morning (7–8 AM)	Warm water, soaked almonds, lemon water, or ajwain water (avoid milk if gassy)
Breakfast (8:30–9:30 AM)	Oats/ragi porridge, idli with chutney, upma, soft fruits (papaya, apple, banana)
Mid-Morning (11 AM)	Coconut water, warm soup, or buttermilk
Lunch (1–2 PM)	Soft roti or rice, moong/masoor dal, soft veggies (lauki, spinach, tinda, carrots), 1 tsp ghee
Evening Snack (4–5 PM)	Ajwain tea, roasted makhana, light biscuits, fruit bowl
Dinner (7–8 PM)	Khichdi with ghee, dal + soft veggies + roti, or clear soup with toast
Before Bed (9–10 PM)	Turmeric milk, warm ajwain water, or diluted milk

Conclusion

A nutritious postpartum diet is essential for healing from pregnancy and childbirth, as well as for weight loss if that's your objective. However, take some time to simply appreciate the blessing of being a new mother before making any major dietary changes. Give yourself space to heal. Treat yourself with kindness. When it seems correct, move your body, and take breaks when necessary.

During the first few weeks at home with your newborn, losing weight shouldn't be your top focus. When the time is right, you'll know. If you're prepared to start losing weight after giving birth, keep in mind that drastically cutting your carbohydrate intake could be detrimental rather than beneficial.

For long-lasting energy and hormone balance, eat slowly. You will eventually shed extra weight, and in the interim, you will feel considerably better.

Choose IRIS Hospital, the best gynecology hospital in Kolkata, for the right care. Book your consultation now!

FAQs

Q1: What is the 5 5 5 rule for post-delivery care?
A: It's a recovery guideline for supporting gradual activity increase post-delivery in over 15 days for better healing. It says: 

• 5 days in bed,
• 5 days on the bed
• 5 days around the bed

Q2: What is the meaning of the 40-day rule after birth?
A: In India, it is traditional to take 40 days off after giving birth. New mothers only need to rest during this 40-day period since someone from the family takes care of the baby and the house.

Q3: What are breast milk increasing foods?
A: Breast milk increasing foods are oatmeal, leafy green vegetables, garlic, fenugreek seeds, and nuts.