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Post Pregnancy Diet Plan That Every New Mother Should Follow

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Being a mother is an amazing feeling, having that cute little munchkin in your hands and that one smile from the little one is totally priceless, but with the beautiful phase of pregnancy, there comes some problems that the new mother needs to take care about. And one of the most common problems that new mothers face is weakness. So, if you are a new mother and want to give proper nutrition to your baby and to your self then you need to follow an effective post pregnancy diet plan. Here we will tell you the complete diet plan that a new mother should follow!

Post Pregnancy Diet Plan

The post pregnancy diet plan of a new mother should include healthy eating habits and food products given below:

Healthy Eating Tips

After pregnancy, one must keep good care of their health and eat healthy foods like vegetables, fruits, proteins, dairy products, grains, cheese, yoghurt, meat, milk, beans, etc. Protein-rich food products are specifically very important for new mothers because their body needs strength to be strong again after the painful procedure of childbirth that makes the body weak. Also, make sure to drink plenty of juices and water (approximately 8-10 glasses a day) if you breastfeed your baby.


During the period of post pregnancy, the new mother should consume fibre-rich products that help to prevent constipation which is one common problem that most of the women face in their post pregnancy period. And if you want to lose weight, then lose it naturally by doing basic exercise and regular walk. Do not consume diet pills just because you want to lose weight in a short time span as these pills contain harmful drugs and can get passed to your baby’s body if you do breastfeeding.

Sample Diet Plan To Eat Clean And Healthy After Pregnancy

  • Breakfast
  • Banana Nut Oatmeal

A half cup of oats

Half cup almond milk

Half-ripe banana

10 walnut pieces

  • Mid-Morning Snack:
  • Rice Cakes

2 slightly salted rice cakes

1 tablespoon of peanut butter


  • Banana Toast

1 slice whole grain bread

1 tablespoon of peanut butter

Half banana

1 teaspoon of Honey

  • Lunch:
  • Chicken-Avocado Salad Sandwich

Baked chicken breast

An avocado

Salt and pepper


  • Chicken Wrap

1 whole wheat wrap

1 small handful diced tomato

A half cup of chopped cucumber

Some leafy greens

4 chopped chicken breast, baked

1 teaspoon of olive oil

1 teaspoon balsamic vinegar

  • Mid-Noon Snack:
  • Yoghurt Dip

Half cup Greek yoghurt

1 tablespoon peanut butter

Sliced apple

  • Dinner:
  • Garlic Pork Chops

1 born in pork chop

1 teaspoon garlic powder

1 teaspoon olive oil

Salt and pepper

1 sweet potato

1 cup of fresh green beans

So, this was the diet plan that you can follow if you are a new mother, or you can even add the alternatives of these food products that provides similar benefits. Now, let us have a look at some food products that a new mother should avoid if she breastfeeds her baby.

Food To Avoid When Breastfeeding

If you are a new mother, you must have heard your elders saying not to eat certain food products if you breastfeed your baby. Here we will give you a complete list of such food products that you should avoid when breastfeeding.

1. Alcohol: Now mothers should avoid consuming alcohol if they breastfeed their baby. Because if they will consume alcohol, it will pass to the baby through breastmilk and is very harmful to the baby’s sensitive brain and its development. So, avoid consuming wine coolers, hard lemonade, shots and other liquor beverages.

2. Caffeine:

Consuming caffeine products like coffee, tea, chocolate, several medicines or soft drinks can be harmful to the health of the baby as the availability of caffeine in a baby’s body can affect their growth.

3. Fish:

Fishes like Shark, Swordfish, Tilefish, and King Mackerel contains high levels of a toxin called mercury which is very harmful and can affect the growth of a baby’s brain. If you are willing to eat a fish, go for tuna but eat a very less amount of it.

4. Specific Fruits: Lime and Cherry


Consuming lime surely has many benefits as it is rich in Vitamin C,  antibacterial and anti-inflammatory properties. But the juice of lime is very acidic which should be avoided till the time you breastfeed your baby.


Kids of age 2 or above can eat cherries that will surely be healthy to consume in moderation, but if you breastfeed your baby then you should not eat cherries as the stomach of a few months old baby is not developed. So, if you will consume cherries when breastfeeding, then your baby may face digestive and gastric issues.

So, this was the complete guide of post pregnancy diet plan that every new mother must follow to get back the strength and to be healthy.

Author Bio:

Simranpreet Kaur is an experienced content writer as writing is her passion and creativity is what she loves. She has a knack to travel and explore new things and is an ardent observer of people.

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