Postnatal Healthy Eating Guide

Now when you are a parent you still need to make sure you eat properly and get all the nutrition you and your newborn need.

All the pressure from media isn’t easy to handle as well, since some mums have just gave birth and they look like they never been pregnant just a week or two after give birth

But if you have all the right food and eat three big meals and some healthy snacks, then you most likely will stay away from most of those cravings that you will have, we do attend to snack more when we are tired and bored and tired you are indeed. Make sure you already have some good snacks in hand, like any fruit, a tub of yoghurt, a hand full nuts and seeds, protein bars for example

Also remember that your body is recovering and you will need to give your body time to heal and eat right nutrition and that those kg didn’t come on in a week and shouldn’t come off in a week. It takes time

So try to:

Eat a balanced diet with great variety

Eat regular

Chose food with low GI

Chose low fat but you still need to eat fat though

Start doing physical activity a few times a week, don’t overdo it, it could be a nice short walk with your baby in a stroller and then gradually increase the distance, could be nice to get out of the house and show the world your newborn.


If you still breast-feeding also think of:

Drink plenty of water

Avoid alcohol and cigarettes

Not to eat too spicy food

Not drink too much caffeine

Make sure that no one is stocking up chocolate and candy in your cupboard, that’s including you and your husband, if its not there it’s easier not to fall off that wagon

It’s not easy to eat a balanced diet and stick to what every one say you should do and not to do, since you have to breast feed and eat and sleep when you can. When do you have time to make a menu and then take time for grocery shopping and also have time to cook? When all you want to do is sleep.


If you are anaemic you will need to eat more iron and most likely your doctor already given you iron supplements, but you should also try to have more iron in your diet, like lean red meat, organ meat, spinach, eggs but you should also try to take vitamin C at the same time to make sure your body absorb the iron properly. So food with high vitamin C is, Citrus Fruit, Tomatoes, Baked Potato, Broccoli for example.

Prenatal & Postnatal Care

And if you have eaten like this once you start planning to get pregnant you will most likely not put on to many kilos. (I have had many clients, both prenatal and postnatal and if they stay with the food programme they will not have as many kg to shred off. The daily intake for an average woman is said to be 1800 - 2200 kcal per day and then add another 500 kcal and even more at the end of the trimester. what i have seen so far, is that in HK people can go lower then the daily recommendations with there kcal intake as long as they keep tracking there baby with the obstetrician so it has a healthy growth.) Both pre and postnatal you should always avoid extreme dieting, that will harm both you and the baby.

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