The postpartum period is a crucial time for new mothers, as it is a time for recovery and healing. Proper nutrition is essential during this period to promote healing, increase energy levels, and boost breast milk production.

Eating a healthy and balanced diet can also help improve mood and prevent postpartum depression. In this article, we will discuss 15 top foods that new mothers should include in their postpartum diet.

1. Oatmeal

Oatmeal is a great source of complex carbohydrates and fiber. It also contains iron and calcium, two essential nutrients that new mothers need.

Eating oatmeal for breakfast can help boost energy levels and keep new mothers full for longer periods of time.

2. Salmon

Salmon is an excellent source of protein, omega-3 fatty acids, and vitamin D. Omega-3 fatty acids are important for brain development in babies and can also help reduce inflammation in new mothers’ bodies.

3. Leafy Greens

Leafy greens such as spinach, kale, and collard greens are packed with vitamins and minerals such as calcium, iron, folate, and vitamin K. These nutrients help support postpartum healing and baby’s development.

4. Quinoa

Quinoa is a great source of protein, fiber, and iron. It is also a complete protein, meaning it contains all nine essential amino acids that the body needs. Eating quinoa as a side dish or in salads can help new mothers feel full and satisfied.

5. Greek Yogurt

Greek yogurt is a great source of protein and calcium. It also contains probiotics, which can help improve digestive health and boost the immune system.

Eating Greek yogurt as a snack or adding it to smoothies can help new mothers get the nutrients they need.

6. Eggs

Eggs are a great source of protein, vitamin D, and choline. Choline is important for brain development in babies and can also help reduce the risk of postpartum depression in new mothers.

7. Berries

Berries such as blueberries, raspberries, and strawberries are packed with antioxidants and fiber. They can help reduce inflammation in new mothers’ bodies and also boost breast milk production.

8. Lentils

Lentils are a great source of protein, fiber, and iron. They are also easy to prepare and can be added to soups, stews, and salads. Eating lentils can help new mothers feel full and satisfied.

9. Nuts and Seeds

Nuts and seeds such as almonds, walnuts, and sunflower seeds are a great source of protein, healthy fats, and fiber. They can help reduce inflammation in the body and boost energy levels.

Eating a handful of nuts or adding them to salads and smoothies can help new mothers get the nutrients they need.

10. Lean Meats

Lean meats such as chicken and turkey are a great source of protein and iron. Iron is especially important during the postpartum period as new mothers may experience blood loss during delivery.

11. Avocado

Avocado is a great source of healthy fats and fiber. It also contains potassium, which can help reduce water retention in the body. Adding avocado to salads or eating it as a snack can help new mothers feel full and satisfied.

12. Sweet Potatoes

Sweet potatoes are a great source of complex carbohydrates, fiber, and beta-carotene. Beta-carotene is important for eye and skin health and can also help boost the immune system.

Eating sweet potatoes as a side dish or adding them to soups and stews can help new mothers get the nutrients they need.

13. Dark Chocolate

Dark chocolate is a great source of antioxidants and can help reduce inflammation in the body. Eating a small piece of dark chocolate as a treat can help new mothers satisfy their sweet tooth while also getting the nutrients they need.

14. Whole Grains

Whole grains such as brown rice, quinoa, and whole wheat bread are a great source of complex carbohydrates, fiber, and B vitamins. Eating whole grains can help new mothers feel full and satisfied and also boost energy levels.

15. Water

Water is essential for overall health and hydration. During the postpartum period, new mothers should aim to drink at least eight glasses of water per day to stay hydrated and support postpartum healing.