It is a known fact that the first few weeks after delivering a new baby tends to be the most exhausting phase for a mother. Self-care may not be on your mind at this time as you will be so busy caring for your newborn, but focusing on your well being and sound health should be your top priority few weeks after postnatal. Also, breast feeding mothers need their energy and this can be gained by the nutritious foods they take. Due to the hormonal and physical changes your body went through during and after delivery, the type of food you eat will serve a long way in making you recover, feel better and good looking.

12 Healthy Foods New Mothers Should Eat After Delivery

As a new mother, you will be sleep deprived at several times which should not warrant you not to eat healthy. It is a good idea to already prepare these snacks in advance and have them ready at home before the delivery so that you don’t have to hunt for healthy snacks once the baby is home and you are too busy to think about what to eat. I hope that this article helps you in preparing for your new beautiful journey of mommyhood.

1. Nuts

Nuts are a healthy fatty food which contain protein needed by the new mother’s body. Eating nuts is good for your heart and when you need to boost your energy level, grabbing a handful or trying it as a snack is a great idea. The healthy fat in this food is very essential for your lactation and metabolism, and also for the healthy development of your new baby’s brain and organs.

2. Oatmeal

New mothers especially breastfeeding mamas tend to get very hungry at regular intervals and end up snacking on unhealthy foods.


Oatmeal is a healthy snack that, being rich in fiber content, will keep you filled up giving you satisfaction. It also helps in lactation. Some other health benefits of oatmeal are that it regulates blood sugar and lowers cholesterol. The fiber present in oats helps fight constipation and improves intestinal health, which is specially very beneficial after delivery.

3. Nut Butter

This is also another important food to have in hand due to it’s richness in healthy fat and protein needed by the postnatal body. If you are a fan of peanut or almond butter, or any type of nut, try spreading it on a whole bread as a fast meal or taking spoonfuls as a snack option.

4. Whole Grain Bread

Whole grain bread is a basic essential food which can be eaten as it is or tried with nut butters you prefer. It is rich in fiber and protein needed by the body after delivery, and can be eaten anytime of the day be it morning, afternoon and evening.

5. Plain Yogurt

The yogurt is a protein rich essential, suitable for a snack or for breakfast. It helps promote bone health and aids digestion, good for the heart and weight management. It is better to choose the plain with healthy fats needed by the body, and avoid the ones with sugars.


This is without doubt an essential food needed by new mothers, and are good with almost every meal.

Eggs comprise of some vitamins and nutrients needed to assist and restore the body building process of the mother after childbirth. Scrambling an egg does not take up to 5 minutes, but you can also hard boil some, so you can have a protein rich snack on the go when you want to take it.

7. Hummus

The Hummus is a food rich in fiber, protein and fats that are healthy for the body due to the tahini, peas and olive oil it is made from. Hummus helps fight inflammation due to it’s ingredients and also regulates blood sugar level. It can be spread on a cracker or whole bread as a snack.

8. Frozen Fruit And Veggies

It is generally known that keeping fruits and veggies fresh at home for days can be a very hard task. You can choose to freeze them to make them last longer. These can be defrosted when needed or simply blended for a refreshing and filling smoothie drink.

9. Sweet Potatoes

Sweet potatoes are very high in body building nutrients, fiber, antioxidants and vitamins. It does not need any preservative methods and can stay longer compared to other vegetables. Sweet potatoes contains vitamin A, which can be transferred via the breast milk to the baby, and they also assist the immune system of the body.

10. Apples

There is a popular English saying “An apple a day keeps the doctor away”.

Crunchy and delicious in taste, apple is one of the most important fruit a new mother should eat. The apple alongside sweet potato, has a very long shelf life compared to most fruits, and can be eaten with peanut butter which gives a complete mixture of protein, carbs and healthy fats needed by the body to keep your energy on the rise.


Beans are rich in fiber which in turn keeps the digestive system working. This is very crucial especially after birth be it c-section or vaginal. Beans are also good sources of protein, iron, potassium, vitamin b and healthy body building fats needed by the body. The fiber in the beans also helps lower blood cholesterol. For more nutritional value, they can be incorporated to any meal.


Preparing certain meals which can be preserved and kept in a freezer before a new baby is delivered is a special way of ensuring that you have something healthy to munch on during your first few days as a new mother. Food items like sauce, meatballs, soups and healthy snacks such as lactation bars and cookies are examples of very healthy and nutritious items, and they can also stay for a very long period of time.