Losing those pregnancy kilos might be a priority for you post-pregnancy. However, eating foods that help you stay healthy and active is more important, especially for a new mum.

So, with that in mind we bring you 8 foods that should be a regular part of your diet.

1. Low-Fat Dairy Products

Whether you prefer paneer, milk, cheese or butter, dairy products are an essential for healthy breastfeeding. Milk contains a good amount of vitamin D and calcium, which helps strengthen bones . In addition to supplying the body with protein and B vitamins, dairy products are, inarguably, one of the best sources of calcium. If you’re breastfeeding, your milk is loaded with calcium to help your baby’s bones develop, so it’s important that you get enough calcium for you as well as your baby.


Iron-rich beans, specifically dark-colored ones like kidney beans and black-eyed peas, are the perfect breastfeeding food, especially for vegetarians. They’re a pocket-friendly source of high quality, vegetable protein.

3. Brown Rice

You might be inclined towards cutting back on carbs to get rid of the baby weight. Don’t! A decline in milk production will follow if you lose weight too quickly and you might end up feeling sluggish too. Mix whole-grain carbs like brown rice into your diet to keep your energy levels up.

4. Oranges

Oranges and other citrus fruits are excellent breastfeeding foods because nursing mums need to have more vitamin C than pregnant women. Can’t find time to sit down for a bite? Keep an orange handy to snack on. You’ll get the vitamin benefit.

5. Eggs

Scramble a couple of eggs for breakfast, make an omelette or just plain boil it. It doesn’t matter how you consume it, eggs are an excellent source of protein and are recommended because they boost the levels of essential fatty acids in your milk.

6. Whole-Wheat Bread

Enriched whole-grain bread and pasta contain folic acid, along with a healthy dose of fibre and iron. Folic acid is essential to your baby’s development in the early stages of pregnancy, but its importance only starts there. Apart from being a crucial nutrient in your breast milk, it also has multiple health benefits for you and your baby.

7. Leafy Greens

Leafy green veggies like spinach and broccoli are loaded with vitamin A, which is good for you and your baby. However, the benefits don’t stop there. They’re a good source of calcium apart from dairy and contain vitamin C and iron too. Green veggies are low in calories and also filled with heart-healthy antioxidants.

8. Whole-Grain Cereal

A healthy breakfast of whole-grain cereal is one of the best foods to start the morning with, to boost your energy levels as a new mum. With so many brands and flavours to choose from, there’s probably no need to make breakfast every morning. Add nuts and berries to make it tastier and healthier.

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