Top 5 Healthy Foods To Include In Your Postpartum Diet

Top 5 Healthy Foods

Your postpartum diet, or the foods you eat immediately after giving birth, will play an important role in your ability to bounce back from the physical exertion of labor and delivery. Make sure you’re including these five healthy foods in your postpartum diet to help regain your energy and stamina after giving birth.

1) Rice

Rice is great for postpartum diets because it’s easy to prepare and doesn’t require any prep work. It’s also packed with fiber, which helps women feel full so they don’t feel hungry as often during mealtime. What’s more, rice tends to have a gentle impact on blood sugar levels so it won’t send you crashing later on in your day or after dinner. Brown rice is even better because it contains more nutrients than white rice—if you can stomach bulkier foods, that is!

2) Chicken

Chicken is an easy, affordable, and nutritious choice for your postpartum diet. Chicken is rich in vitamins such as B12 and B6, as well as minerals such as phosphorus, selenium, and zinc. A three-ounce serving of roasted chicken breast provides around 30 grams of protein to keep you full between meals and up to 48 grams of choline to support brain development in your baby. You can include chicken with a side salad or mixed into your favorite soup or casserole recipe for an easy, healthy postpartum meal.

3) Fish

While all forms of fish have beneficial nutrients, it's important to choose a variety of them if you can. This is because some types of fish have higher levels of certain nutrients than others. For example, salmon and tuna are both good sources of omega-3 fatty acids, but canned light tuna has more than canned albacore tuna—so try to incorporate both into your diet regularly. The one exception here is farmed fish: While they're often lower in contaminants than wild varieties, they're often fed feed pellets that contain ingredients derived from other animals. Therefore, these products aren't considered vegetarian or vegan-friendly by many people.

4) Greens

Dark leafy greens like spinach, collard greens, and kale are full of nutrients that help your body heal after pregnancy. These include vitamin K, beta-carotene, vitamin C, folate, calcium, iron, and antioxidants. Include these in every meal! They’re perfect for salads or simply steamed to add to your meals. Take advantage of their versatility by adding them into soups and stews too! Just be sure not to overcook them so they maintain all their valuable nutrients.

5) Eggs

Eggs are a great source of protein, essential fatty acids, iron, and vitamin D. They're also a good source of choline, a nutrient that is essential for fetal brain development. Studies have found a connection between lower levels of choline during pregnancy and lower IQ in children at age 4. Pregnant women should aim to consume 0.4 mg per day of choline through eggs and other healthy foods like broccoli, cauliflower, beef liver, or milk. Egg whites contain all of an egg's protein but none of its healthy fats or other nutrients; as such they aren't as nutritious as whole eggs. Pregnant women should eat whole eggs rather than egg whites to get all those critical nutrients from one convenient food item.


As you can see, there are countless benefits to including healthy foods in your postpartum diet. It helps with muscle repair and keeps you energized for day-to-day activities. You won’t have to stress about whether or not you’re getting enough vitamins and minerals, because these foods are designed to give your body exactly what it needs after giving birth. And they also taste great! Who doesn’t want more healthy food choices? If you need more advice on how to include these five healthy foods in your postpartum diet, don’t hesitate to call my registered dietitian at (555) 883-1234. She knows her stuff!



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