Best postpartum dietary tips for moms to stay fit

Nourishment is crucial for fuelling the daily activities that come with raising a new-born. Though many moms today prioritize losing the excess pounds, drastically cutting down on your diet will not serve you well. The body requires an adequate supply of carbohydrates to maintain physical and mental wellbeing, which is vital for breastfeeding. Yet, it is possible to achieve your fitness goals without compromising on your health. Wondering how? Read on!

  1. Breastfeed if you can
  2. Your plate should contain a variety of food from all food groups.
  3. Limit alcohol intake.
  4. Hydration is key.
  5. Avoid fish and seafood high in mercury.
  6. Go for the right amount of calories.
  7. Avoid saturated fats.
  8. Slow and steady wins the race.
  9. Restrict caffeine intake.
  10. Continue vitamin intake.

1. Breastfeed if you can

Breastfeeding your baby at least for the first six months of its life brings forth a host of benefits for both the mother as well as the child. Not only does it provide essential nutrients to the baby, but it also supports the baby’s immune system. Moreover, it also reduces the chances of either the baby or mother developing diseases like diabetes.

2. Your plate should contain a variety of food from all food groups.

Proteins, fruits, healthy fats, vegetables and fibre-rich carbs are your best friends. The right quantity would depend on your health conditions, body type, activities and more. Moreover, if you have an ailment like diabetes, your dietary plan may vary from other women. Choose a customized meal plan that serves your needs the best.

3. Limit alcohol intake

Though most moms stop drinking alcohol altogether, you should keep certain restrictions in your mind if you want to continue. Limit your intake to two to three hours before you breastfeed so that your kid doesn’t face any issues because of the same.

4. Hydration is key.

If you are breastfeeding, hydration is pertinent. You should consume at least three litres of water every day. Yet, the quantity is variable. To watch out for signs of dehydration, check the colour of your urine. While a pale yellow colour indicates adequate intake, a darker colour indicates dehydration.

5. Avoid fish and seafood high in mercury.

Here’s a list of high-mercury fish and seafood that you should avoid while breastfeeding –

  • Orange roughy
  • Tuna
  • King mackerel
  • Marlin
  • Shark
  • Swordfish
  • Tilefish

Alternatively, you can opt for the following fish and seafood items for the best results –

  • Salmon
  • Shrimp
  • Cod
  • Tilapia
  • Trout
  • Halibut

6. Go for the right amount of calories.

You should keep an eye on your calories and ensure that you are consuming the right amount so that your energy and milk supply levels are optimum. While a non-breastfeeding mother can manage with 1800 to 2200 calories per day, breastfeeding necessitates the consumption of 2,300 to 2,500 calories per day. Yet, this number varies based on your age, body type, activity level, and the amount of milk.

7. Avoid saturated fats

Steer away from food items that have a high composition of added sugars, sodium and saturated fats. Work towards minimizing empty calories. For instance, it is a good idea to avoid fried food, soft drinks, and desserts at this time.

8. Slow and steady wins the race.

You should remember that a gradual weight loss is ideal. A slow weight loss of one pound per week or 4 pounds per month works the best.

9. Restrict caffeine intake

Though a small amount of caffeine isn’t known to harm the baby if passed on from the mother, doctors advise curbing caffeine intake to up to 300mg or less per day.

10. Continue vitamin intake

Breastfeeding mothers shouldn’t stop consuming vitamins suggested for prenatal mothers. They can also go for ones which have been especially recommended for postnatal moms. If you aren’t breastfeeding but would still like some extra nourishment, don’t hesitate to have a word with your doctor regarding the same.


Eating a healthy diet is a prerequisite after childbirth. It helps in the speedy recovery and can also aid in weight loss – if that is your goal. Yet, don’t rush through the process. Childbirth is a miracle. Allow your body to heal itself. Rest when you need to and refrain from making any dramatic adjustments to your existing diet plan.

Weight loss should not be a primary concern for now. You will know when the time is right, and there is a lot of time for the same. Whenever you start, remember that cutting down on essential carbohydrates is likely to do more harm than good.

Slow down. Take time to adjust your diet according to your hormonal needs and mental wellbeing. The weight loss will eventually come around. We, at Ninio, wish you a fruitful journey of motherhood. Feel free to reach out if you have any queries.

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