The entire process of pregnancy and childbirth requires a lot of physical and emotional strength in order for the woman to take care of herself and her newborn. Dr. Aparna Hegde, Founder, Chairperson and Managing Trustee, ARMMAN said, “During this critical period, a woman requires ample rest, a healthy diet, a strong support system and a positive atmosphere. A balanced diet leads to healthy development at all stages of life, however it plays an especially pivotal role in the post pregnancy period as it boosts lactation and aids the woman’s recovery from the physiological and psychological strain that she undergoes from pregnancy and childbirth.”

The post pregnancy diet should

● Aid in the body’s recovery post pregnancy and childbirth

● Help in supporting lactation

● Help in restoring calcium and iron levels which usually decline during pregnancy.

● Be easily digestible

● Include plenty of oral fluids

● Provide energy for mothers to take care of their newborns

breastfeed post pregnancy diet

As a child receives all nutrients from breast milk, a new mother should follow a nutritionally rich, and easily digestible diet divided into small, frequent meals which will help her to breastfeed her child after every two hours.

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Nutritional Needs

panjiri post pregnancy diet

Some of the nutritional ingredients suggested by Dr. Aparna Hegde that women should consume during the post-pregnancy period include the following.

  • For lactation: Methi seeds, dals (protein rich), edible gum (dinak/gondh ladoos), dry fruits, green leafy vegetables, shatavari for boosting lactation etc.
  • For calcium needs: Milk, curd, paneer, sesame seeds, green leafy vegetables, Colocasia leaf (arbi ka patta/ aalu che paan)
  • For iron needs: Ragi, garden cress seeds (aliv/halim), dates/raisins, green leafy vegetables, fennel seeds (saunf)
  • To prevent flatulence/bloating: Carom (ajwain), cumin seeds (jeera), fennel seeds (saunf). Cumin water helps to fight infections and keeps the stomach healthy. Fennel seeds aid in digestion, boost immunity and facilitate milk production.
  • To keep the body hydrated: Fresh fruits or fruit juices with pulp, coconut water, vegetable soups, hot milk etc.

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Indian Recipes

expert post pregnancy diet

In India, new mothers are advised to include ghee in all their meals. It helps to replenish strength, boosts the appetite, provides nutrition to the baby and eases bowel movements. Dr. Aparna Hegde says, “One of the most traditional post-delivery food items “Panjiri'' is made of ghee, wheat flour and sugar or jaggery. It is highly nutritious and aids in lactation. Ladoos are also popular during the postnatal recovery period. Fenugreek ladoos (methi ka ladoo) contain a lot of proteins and help the baby’s growth. Edible gum ladoos (gondh ladoo) speed up the process of recovery for the mother and reduce backaches. Vegetable khichdi is often given to new mothers as it is easy to digest and contains green, leafy vegetables which are rich in nutrients.”

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