Your body has given everything to bring life into this world, now it’s your turn to give it all the nourishment it needs to return to its pre-pregnancy state. So what are some guidelines/hacks you can implement to start with?

– Your diet should be a 300-500 calorie surplus i.e., you need to eat more because you are going to be breastfeeding. This is not the time for a calorie deficit, mind you

– Eat small meals and eat frequently, preferably post a feed. You tend to feel very hungry post feeding and timing your meals accordingly will ensure you don’t give into unhealthy cravings

– If you didn’t already know, breastmilk is made from your blood. You need to drink plenty of water (before feed is a great time) to ensure sufficient milk is being made while also keeping you healthy. You could also have hot soups for a snack, gourd vegetables and fruits

– You’ve just gone through one of toughest tasks of humankind, you muscles have been maxed out and need to be nurtured to good health. You’ll need about 1.3g protein per kg body weight. Eat protein rich foods with every meal/snack to meet this target

– Good fibre intake in your diet ensure your bowel movements are smooth without having to put too much pressure. Have fruits and plenty of cooked veggies

– Fruits, nuts, seeds are good options to consume, specially as a snack post feeding. Iron, calcium, folic acid, omega 3, zinc are some essential nutrients you need for good recovery while also ensuring your baby gets all of these

Read on to see a sample nutrition plan for a post partum mother –

The following diet is approximately 2000 kcal and gives you around 75 g protein on an average. Some of the items mentioned in the meal plan might not adhere to traditional food practices which our elders follow at home. But it is important to have balanced meals regardless so you recover well and your breastfeeding journey is smooth.

Every ethnicity and culture has their own post-partum care and your meal plans will be designed according to that only.

Now that we have post-partum nutrition figured out, how do we get our fitness back? I shall elaborate in my next article!