Must include fruits & vegetables in a new mom's diet


Kolkata: We know that making healthy food choices during pregnancy is important for both mother and baby. But, moms are so busy with their infants that they often forget to take care of themselves post-pregnancy. Apart from what to include in their diet, a huge list of food items is strictly prohibited since they may put both the mother and the baby at risk, like unpasteurized milk and its products, selective fruits, alcohol, excessive caffeine, and pesticide-laden fruits and vegetables. These practices are not only for pregnant women but must also be adopted by new mothers.

Dietician Sonia Sinha, the founder of, said, "It must be taken into account that post childbirth dietary habits of mothers also directly impact the infant. It is widely known that women lose nutrients like iron, vitamin D and several other nutrients during childbirth. To nourish the baby and replenish themselves, the new mother must continue eating healthily. Vitamin C and A are also crucial for lactating mothers as they improve the quality of milk. New mothers should not only concentrate on the quantity of milk, but the quality of milk is also important for the baby. They should add Amla, Orange, Papaya and lots of easy-to-digest protein to fulfill their body and baby's requirement. Their body needs around 300kcl extra calories and 15gm extra protein with sufficient liquid intake for proper milk production."

Here are some tips shared by experienced moms on what to include in your daily diet that will help on the path to recovery:

Sonal Sneha, a mother of an eight-month-old, says, "I realised a little late that what I eat impacts my baby as well. Once I developed gastric issues, my child suffered from the same. Since then, I have been extra careful not to eat foods that make me bloated or irritated. I try to consume nutritional foods such as carrots, spinach, apples, ragi, soya, paneer etc. However, my doctor advised me to rinse my fruits and vegetables properly to get rid of all the germs and pesticides. Pesticides-laden fruits and vegetables are the common reason behind women facing gastric issues. So I began using a neem-based vegetable and fruit wash- ITC Nimwash which is a 100% natural-action vegetable and fruit wash, which removes germs, pesticides and tons of other harmful chemicals naturally."

Aanchel Bhatija, a communication professional who is on her maternity break, said, "It is a well-known fact that green leafy vegetables are a storehouse of vitamins. Spinach, moringa, kale, broccoli and cabbage are widely recognised for containing A, C, E, K and B vitamins. Moringa also known as drumstick leaves is another powerful superfood. These are rich in magnesium, iron, calcium, phosphorus, and zinc, which helped in fast recovery, making me ready for work again. Green leafy vegetables are low in carbohydrates and cholesterol too."

Swati Bansal, a working mother said, "Lady's finger/ Okra is a superfood for pregnant and nursing mothers. Okra also contains folic acid, vitamin K, iron, and calcium, which help control blood and cholesterol levels. Okra is rich in folic acid, which is immensely important for pregnant women and lectin, which has anti-cancer properties."

Aditi Sinha, a homemaker and mother of 3 month baby girl, said, "Papayas are wonderful immunity boosters since they are a great source of vitamin C. Contrary to popular belief, papayas are perfectly safe for mothers to consume after childbirth. In fact, papayas aid in the production of milk in lactating mothers. Green raw papayas can be consumed after steaming or stir-fried, whereas ripe papayas can be eaten with salads or blended into smoothies and juices. They are good for gut health and the heart as well. However, one must thoroughly clean fruits and vegetables to avoid the risk of pesticide poisoning. For best results, I use ITC Nimwash. Being powered by neem, it naturally removes all the harmful chemicals from fruits and vegetables, making it safe for our consumption."

A healthy diet, including fruits and vegetables, can make all the difference in one's body. The new mothers have to prioritise and take care of their bodies, as they used to during pregnancy.

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