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Post –Pregnancy Eating- moving from a pregnancy diet to a breastfeeding diet

A prenatal healthy nutrition diet does not end with the birth of your child. Healthy feeding extends to after delivery when the baby starts feeding on you…your breast milk. New mothers at this time will feel it is time for them to give up the whole healthy feeding thing and go back to their usual hamburgers and late-night pizza.

It’s been nine solid months; they need a break, right? Well, the kind of food you eat after delivery will not have any effect on your newborn baby like it did when you were pregnant because right now, they are no longer inside you. They can now breathe in their oxygen and are free to reject your “milk” until you fix things.

Do you know that what you eat after the delivery of your baby does not have any effect on the quality of your breast milk supply? Yes, you can be on a junky diet all day long but still produce high-quality breast milk. Your body at this time is a bit free compared to when the fetus overburdened it. So now the body can work twice as hard to get the essential nutrients the baby needs from your body and pass it through your breast milk.

All the nutrients from your tissues, bones, fat which you had managed to save up during pregnancy are being harvested and converted to quality breast milk for your baby. It’s all about the baby you know, after all, the baby is too young to fend for itself. So you are still accountable for making sure the baby is adequately taken care of.

If the baby gets all your nutrients, what happens to you?

Deciding to abandon the nutritional diet you have so judiciously followed during pregnancy is a terrible idea. Your body will take the vital nutrient needed for breast milk and leave you empty with probably empty calories. What this does to you is that it leaves you feeling all weak and tired. You feel like it’s the baby stressing you, but it’s not.

Benefits of a healthy pregnancy diet

If you have eaten healthy meals during pregnancy for a whole nine months, then you must be used to it after delivery. It should be a way of life now. When you can eat a healthy balanced diet when breastfeeding your baby, there are a lot of advantages attached to it.

For starters, your nutrients stores are easily replenished after the body has taken the desired ones for breast milk production. You will not feel drained after breastfeeding your baby; instead, you will be eager for more feeding.

A healthy diet will make the postpartum recovery process faster. The pains and aches that were caused by the nine months’ journey heal easily when you eat better. There are a lot of wares and tears that happened during delivery will heal up smoothly; cut from a caesarian section, vaginal tears, stretch marks and so on will close up before you go about your normal life again.

Postpartum depression and all that scary stuff will seem alien to you because you won’t experience it. Instead, you will feel a rise in your energy level and be happy enough to take good care of the bundle of joy.

Eating a balanced mixture of complex carbs, protein, minerals, fats, fruits, and vegetables will make it easier for your baby to develop a healthy eating habit in the future. This is because it is believed that babies can taste what their mother ate, through the breast milk and can get used to it even when they get older. Being careful with what you eat will be of benefit to both you and the infant.

Nutrient supply after delivery

Some of the things you need to eat after delivery are:

B vitamin

Also known as the folic acid will help give your baby the proper nutrients required for its cognitive and psychological development. Food that contains folic acid includes.


Both you and the baby need a healthy supply of calcium for strong bones. Your body takes nutrients from your bone to make breast milk for your baby, so it is necessary to replenish it, so it doesn’t lead to complications. You can eat more dairy products such as milk and eggs, fruits such as orange and vegetables especially the leafy green ones like spinach, beet green, chard, leaf lettuce, and chicory.


Protein will help you heal your post-partum body. It also helps to build the baby’s cells, hormones, and antibodies. You can get protein from food sources such as meat, nuts, seeds, seafood and of course, dairy products.


For mental alertness and energy, your iron supply needs to be on point. Leafy green vegetables, fish, beans, chia seeds, lentils, hemp seeds, dried figs and apricot, cashew nut. Will give you what you need.

Vitamin C

To help absorb iron, you will need to increase your vitamin C intake. You can get vitamin C from fruits and vegetables. Taking a healthy amount will bring a glow to your face and skin and everyone will think the baby is given you some shine.

Vitamin A

To give your baby a beautiful start in life and also to make a beautiful come back after pregnancy, you need to eat foods that supply you with ample amount of vitamin A. example of such foods are yellow fruits and vegetables, dairy products, etc.


Newborn babies, post-partum feeding, are not accessible to new mothers, but it is a process you need to get used to. One thing to remember is, you need more calories when breastfeeding. When trying to get those calories, be careful not to include empty ones as they would add to your weight and do nothing to you and the baby. Also, your caffeine intake shouldn’t be more than 200 mg.

Your supplements are still necessary at this stage; they didn’t go away with the pregnancy. Take daily supplements of vitamin B12, iodine, microalgae, and vitamin D. Remember to eat right and for those who do not wish to gain weight, observe your weight.

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