Diet After Delivery: 5-5-5 Rule For Postpartum, Meal Plans, And Foods To Include

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Published on: 13-Apr-2024

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Diet After Delivery: 5-5-5 Rule For Postpartum, Meal Plans, And Foods To Include

Diet After Delivery: 5-5-5 Rule For Postpartum, Meal Plans, And Foods To Include

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The journey of motherhood doesn't end at delivery. In fact, a whole new chapter filled with wonder, exhaustion, and, yes, even hunger pangs begin! Your body has accomplished an incredible feat, and now it needs the right fuel to heal, nurture your newborn, and adjust to your new role. But navigating a postpartum diet can feel overwhelming amidst the whirlwind of new emotions and responsibilities.   

For new moms, diet after delivery must be well-rounded and balanced, as it helps regain strength and energy. This is precisely what this blog is going to explore. We'll examine the 5-5-5 rule, a simple yet effective approach to postpartum recovery. We'll delve into personalised meal plans that cater to your specific needs and preferences, all while ensuring you're getting the essential nutrients to recover and support your motherhood journey. 

Remember, this is a time for self-care, not self-criticism. This blog is here to empower you with knowledge and practical tips so you can make informed choices about your postpartum pregnancy diet. Continue reading to learn more about diet after delivery! 

Table Of Contents  

1. About A Mother’s Diet After Delivery  

2. What Is The 5-5-5 Rule For Postpartum? 

3. Diet Plan After Cesarean Delivery  

4. Diet Plan After Normal Delivery  

5. Which Food Is Best After Delivery?  

6. What Foods To Avoid After Giving Birth?  

7. Dietitian’s Recommendation 

8. The Final Say  

9. FAQs  

10. References 


About A Mother’s Diet After Delivery  

Following a healthy diet after delivery plays a crucial role in helping mothers recover and improve the health of their newborns. Nourishing foods rich in essential nutrients like iron, calcium, and protein support the body's healing process and aid in milk production. Plenty of fruits, vegetables, lean proteins, and whole grains can replenish energy levels and promote well-being.  

Certain foods like salmon, eggs, and leafy greens provide omega-3 fatty acids and antioxidants, which benefit both the mother and baby's development. Staying hydrated is essential, so drink plenty of water and consume fluids like herbal teas and soups.  

Moreover, focusing on balanced meals with various nutrients helps regulate blood sugar levels, prevent postpartum depression, and support hormonal balance 

What Is The 5-5-5 Rule For Postpartum?  

The 5-5-5 rule of postpartum recovery is the perfect way to bond with your new baby and family. It can also help you recover safely, avoid postpartum trauma, and reduce your risk of postpartum depression, anxiety, blocked milk ducts, and mastitis. The basic rule is 5 days on bed, 5 days in bed, and 5 days near or around bed. The 5-5-5 rule applies during the first 15 days postpartum and provides a framework for rest and an intentional increase in activity while meeting your body’s needs. Let’s have a look at this recovery method, which you must follow with a healthy diet after delivery:  

5 days on bed 

  • Rest as much as possible for the first five days, and wake up as little.  

  • You can do almost anything while lying in bed.  

  • Delegate tasks such as feeding, refilling water, changing diapers, and changing clothes.  

  • This is something your partner or support person can do. (Often, your partner feels like they don’t know what to do. Start here! 

  • If you have older children, ask them to fill their water bottles. 

5 days in bed 

  • During this phase, maintain a balance between rest and gentle activity.  

  • Take short breaks from bed rest, spending up to 30 minutes at a time awake before returning to rest for another 90 minutes.  

  • Consider sitting on the terrace or couch for a change of scenery and some fresh air.  

  • These brief moments of activity can help prevent stiffness and promote circulation while prioritising relaxation. 

5 days around bed 

  • As you transition to spending more time out of bed, continue to prioritise relaxation and bonding with your baby.  

  • Aim for short walks or outdoor strolls while allowing ample rest time.   

  • Be mindful of any increase in bleeding, as this may indicate a need to reduce activity levels and focus on slowing the bleeding.   

  • Listen to your body and adjust your activity level to support your postpartum recovery. 

Diet Plan After Cesarean Delivery  

Caring for a mother after a cesarean section is a little different from caring for a normal birth. Therefore, the diet plan for cesarean delivery is also different: 

Diet After Delivery (Diet Plan After Cesarean Delivery) 

Early morning 

1 glass lukewarm water and Amla juice + 4 Almonds overnight soaked & 4 Walnut halves  

8 am 

1 cup Tea (with less sugar) + 2 Wheat rusk or Multigrain biscuits 

Breakfast 

(Choose any one among the given) 

  • 1 veg Paneer Sandwich 

  • 1 bowl veg sprouted Upma 

  • 1 bowl veg (brown rice flakes) Poha  

  • 2- 3 Idli with sambhar & coconut chutney 

  • 1 ragi Dosa with chutney  

  • Wheat daliya with milk  

  • Oats (veg or with milk)  

  • 2 boiled eggs with Brown Bread toast & peanut butter 

 

Any of these meals should be accompanied by 1 glass of Milk   

11 am 

1 fruit with Flaxseed powder (apple/guava/pear/orange/strawberry/ mix fruits)  

Lunch 

1 bowl Brown Rice + 1 bowl green leafy vegetables/1 bowl Veg salad + 3 Chapati (wheat/oats/multigrain/ ragi) + 1 bowl Chicken curry/egg curry / mix dal 

4 pm 

1 cup Tea (with less sugar) + 1 Wheat Rusk  

Evening snacks 

1 bowl veg sprouted Chat/veg Bhel / Makhana chaat/ mixed roasted nuts & seeds   

Dinner 

1 bowl vegetable Salad + 1 bowl mix veg Daliya or 2 Wheat chapati + 1 bowl Dal + 1 bowl seasonal Vegetable  

Diet Plan After Normal Delivery  

Caring for a mother after a delivery is a little different from caring for a normal birth. Therefore, the diet plan for delivery is also distinct from cesarean delivery:  

Diet After Delivery (Diet Plan After Normal Delivery) 

8 am 

1 cup Tea + 2 Wheat rusk or multigrain biscuits 

Breakfast 

(Choose any one among the given) 

  • 2 Egg sandwiches 

  • 1 veg or paneer stuffed Paratha (with less oil) with chutney 

  • 1 veg masala Wheat Dosa with coconut chutney 

  • 1 bowl veg Oats  

  • 1 bowl veg Suji Vermicelli 

  • 1 bowl Sattu with jaggery  

 

Any of these meals should be accompanied by 1 glass of Milk 

11 am 

1 bowl mix Fruit Chaat with lemon, honey & mix roasted nuts 

Lunch 

1 bowl veg Salad+ 1 bowl veg Pulao or Daliya or Egg Pulao or Chicken Biryani+ 1 bowl Beans curry + 1 bowl Curd 

Evening snacks 

  • 1 bowl roasted Makhana 

  • 1 bowl roasted Rice flakes chivda with peanut 

  • 1 bowl veg Poha 

  • 4-5 pc Khaman /Khandvi/Chicken or Paneer tikka 

  • 1 bowl Veg soup 

Dinner 

1 bowl veg Salad+ 1 bowl seasonal Veg +  

3 roti (multigrain/oats/wheat) + 1 bowl Fal or Egg curry or Fish curry 

Bedtime 

1 glass of warm milk  

Which Food Is Best After Delivery?  


Let’s take a look at some of the most recommended post pregnancy food: 

1. Green Leafy Vegetables   

First-time mothers are at high risk of developing iron deficiency anaemia due to excessive bleeding during childbirth. Therefore, mothers should ensure that their diet contains plenty of iron. Green leafy vegetables such as spinach, coriander, and fenugreek are rich in vitamin C, which helps improve iron absorption in the body. They are also rich in antioxidants, vitamins, and other minerals important for overall well-being and postpartum recovery 

2. Bottle Gourd   

Bottle gourds are a rich source of vitamin C, vitamin A, iron, sodium, calcium, magnesium, and phosphorus. They also help you stay hydrated, lose weight, and increase your milk supply. Bottle gourds can be consumed as sabzi or juice.    

3. Garlic   

Adding garlic to your dishes is one of the healthiest and tastiest choices. Garlic has many benefits, including strengthening the immune system, treating indigestion, and increasing breast milk supply 

4. Fenugreek Seeds   

Fenugreek seeds are an excellent energy booster and may benefit mothers during breastfeeding and postpartum recovery.   

5. Sesame   

Sesame seeds are rich in iron, copper, magnesium, and phosphorus and have been used in Indian postpartum foods to replenish the body with essential nutrients, regulate bowel movements, and aid digestion.    

6. Whole Sprouted Grains   

The benefits of sprouted grains have been ingrained in us since childhood, as dried grains generally cannot compete with sprouted grains in nutritional value. Due to their health benefits, sprouted grains such as wheat, bajra, ragi, and jowar are widely recommended for postnatal consumption.    

7. Cumin Seeds   

Found in almost every Indian dish, cumin seeds seem to make everything healthier, from blood circulation to boosting immunity and the digestive system, so the possibilities are endless. Cumin seeds can also act as energy drinks and boost much-needed energy.    

8. Almonds   

Nuts like almonds are rich in iron, protein, calcium, zinc, and vitamins B, E, and K, which help improve body function. Almonds may also improve breast milk production.   

9. Eggs   

Eggs deserve awards for their health benefits for mothers. They are an excellent protein source and rich in various nutrients such as vitamins A, D, E, K, folate, choline, and omega-3 fatty acids 

10. Dates  

Dates are a quick and healthy snack. They help improve blood counts and are rich in natural sugars, which can provide an instant energy boost. Additionally, the polyphenolic compounds in jujubes help improve digestion and brain function 

What Foods To Avoid After Giving Birth?  

Foods to avoid after giving birth are as follows: 

1. Spicy Foods  

Spicy foods can sometimes irritate your baby's digestive system, especially if you're breastfeedingTheir strong flavours can also alter the taste of your breast milk, potentially leading to fussiness during feeding. If you enjoy a touch of spice, consider introducing it gradually and monitor your baby's reaction. 

2. Gas Producing Foods  

Certain vegetables, such as beans, broccoli, cabbage, and cauliflower, can cause gas and bloating in both you and your baby. While these foods are packed with nutrients, it's best to introduce them slowly and in moderation. Keeping a food diary can help you identify any potential triggers for discomfort. 

3. Coffee, Tea Or Soda 

While coffee or tea might sound like a dream come true, caffeine can pass through breast milk and affect your baby's sleep patterns. Opt for decaffeinated alternatives or limit your intake to moderate amounts. Limit your intake to two 8-ounce daily servings if you can't quit caffeine. 

4. Alcohol 

It is best to avoid alcohol while breastfeeding or pumping. Alcohol can be absorbed into milk and affect the baby. If you drink alcohol while breastfeeding, you may need to pump and discard the milk.   

5. Allergenic Foods  

If you have a family history of allergies, it might be wise to be cautious with common allergens like peanuts, tree nuts, eggs, dairy, and wheat. Discuss this with your paediatrician and consider delaying the introduction of these foods into your diet until your baby starts solids, typically around 6 months. 

Dietitian’s Recommendation  

Eating a healthy, varied diet during the postpartum period is essential for your recovery and your baby's health. Help your body get through this by incorporating nutrient-dense foods into your meal plan. Also, remember that you may need to increase your calorie intake. For example, if you are breastfeeding, some doctors advise consuming up to 500 extra calories per day, while others recommend at least 300-400 additional calories. 

Dt. Lavina Chauhan  

 

The Final Say 

The postpartum journey is a marathon, not a sprint. Nourishing your body by following the most suitable diet after delivery comprising of delicious and wholesome foods is a crucial part of this marathon, fueling your recovery and the incredible bond you're building with your newborn. Remember, there's no one-size-fits-all approach. Use the 5-5-5 rule and the meal plan ideas as a springboard, but feel free to personalise them to your tastes and preferences. 

Most importantly, embrace this time of self-care. Listen to your body's hunger cues, don't feel guilty about indulging in comfort food now and then, and celebrate the small victories – from whipping up a nutritious smoothie to simply enjoying a healthy snack while feeding your baby. After all, a nourished mama is a happy mama, and a happy mama is best equipped to create a world of love and joy for her little one. So, take a deep breath, savour each bite, and enjoy this beautiful new chapter of motherhood! 

FAQs 

1. What must be included in the postpartum pregnancy diet? 

Post pregnancy diet for weight loss must include: 

  • Fruit 

  • Vegetables 

  • Whole grains 

  • Egg 

  • Dairy foods 

  • Legumes 

  • Nuts 

  • Breads and cereals 

  • Fish 

  • Oranges 

2. Can I add rice to my weight loss diet after delivery? 

Mix healthy, whole-grain carbs such as brown rice into your diet plan for weight loss to keep your energy levels up. Foods high in nutrients, like brown rice, help produce high-quality breastmilk for your baby. Hence, you can add rice to your diet after delivery for weight loss. 

3. What are the top foods that make up a healthy diet after delivery? 

Diet after delivery for the mother must include the following: 

  • Protein-Rich Foods 

  • Iron-Rich Foods 

  • Vegetables 

  • Soup 

  • Peanut Butter Toast 

  • Nuts and Seeds 

  • Fruits 

4. What are the best tips for weight loss after delivery? 

Along with following a good diet after delivery, here are the tips to follow: 

  • Exercise regularly 

  • Get enough sleep 

  • Stay hydrated 

  • Avoid alcoholic beverage 

  • Avoid processed foods 

  • Drink enough water 

  • Eat smaller portions 

  • Avoid skipping meals 

5. Which foods are good for a mother's diet after delivery?   

High-protein foods are essential for a healthy postpartum recovery, and you must increase your intake even more if you are under 18 years of age, have previously been underweight, or have been advised to do so by your doctor.   

6. What foods should I avoid in my diet after delivery to lose weight?   

Avoid processed or packaged foods (and drinks) containing saturated fat, sugar, and salt. Although caffeine is safe while breastfeeding (just kidding, if anyone needs it, it’s new moms), some babies may be sensitive to caffeine. 

7. What food for new moms after delivery to increase breast milk  

You can increase your breast milk supply by eating more postpartum foods, such as dark green leafy vegetables, fennel, chickpeas, almonds, flax seeds, and brewer’s yeast, and by ensuring your overall diet is well-balanced.  

References  

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