National Nutrition Week 2025: Nutritionist, Mother of 2, Shares Sustainable Diet Tips for New Moms

Published on: Sept 06, 2025, 05:00 PM IST

National Nutrition Week 2025 is here, a time dedicated to emphasizing the crucial role nutrition plays in our lives. For new moms, understanding nutritional needs is imperative—not just for personal recovery, but also for the healthy growth of their babies. A nutritionist and mother of two shares simple yet impactful tips designed to support new mothers as they navigate this extraordinary journey.

Why is Nutrition Important to a New Mother?

After childbirth, a woman’s body goes through significant changes that require thoughtful attention to diet. A well-rounded, nutritious diet is essential for physical recovery and well-being.

Here’s Why Nutrition Matters:

• Physical Recovery: Adequate nutrition is vital for postpartum healing, says nutritionist and holistic wellness coach Eshanka Wahi. The body needs nourishment to mend and regain strength.
• Energy Levels: Quality nutrients can help enhance energy levels, which are crucial for caring for a newborn, especially during those sleepless nights.
• Mood Stabilization: Making smart dietary choices may assist in reducing mood swings and combatting fatigue, as noted by Harvard Health.

Which Nutrient is Most Important for New Mothers?

New mothers require various nutrients for optimal recovery. Eshanka Wahi highlights essential components to incorporate:

1. Protein: Critical for healing and muscle repair. Great sources include eggs, lentils, pulses, paneer, and tofu.
2. Fruits and Vegetables: These are rich in fiber and vital vitamins. They support digestion and contribute to overall health.
3. Healthy Snacks: Opt for alternatives like roasted makkanas (fox nuts), nuts such as almonds and walnuts, or homemade dry fruit laddoos (energy balls).
4. Iron-Rich Foods: Blood loss during labor can lead to iron deficiency. Include leafy greens, dates, and lean meats to help counteract this.
5. Calcium-Rich Foods: Important for bone health. Incorporate items like milk, yogurt, and ragi (finger millet) into your diet.

What are the Risks of Skipping Meals?

In the busyness of motherhood, it can be tempting to skip meals. However, this choice can lead to adverse effects on both mother and child:

• Impact on Recovery: Missing meals slows down healing and can lead to increased fatigue, as highlighted by wellness coaches.
• Energy Levels: A balanced diet is essential for maintaining energy levels, which are crucial when caring for an infant.

What to Do Instead of Skipping Meals?

Instead of skipping meals, aim for smaller, manageable servings that are quick to prepare. Here are some meal ideas:

• Breakfast Ideas: Consider options like vegetable poha, upma, or smoothies packed with fruits and spinach.
• Lunch Suggestions: Comforting dal rice and one-pot khichadi can be delightful and nutritious.
• Snacks: Roasted makkanas, a handful of nuts, seasonal fruits, and homemade laddoos make great snacks.
• Dinner Suggestions: Light soups (like tomato or pumpkin) alongside steamed vegetables offer nourishing comfort at the end of the day.

Is Hydration More Important than Food?

In the whirlwind of caring for a newborn, hydration often takes a back seat. Yet, after delivery, women lose a significant amount of water, and proper hydration is essential for recovery and milk supply since breast milk is predominantly water.

Hydration Tips:

• Daily Water Intake: Aim for at least 10 glasses of water per day.
• Start Your Day Right: Kick off with hydrating drinks such as lemon water or coconut water.
• Include Water-Rich Foods: Incorporate foods high in water content, like cucumber, celery, and oranges, into your daily meals.

In the beautiful chaos of motherhood, prioritizing nutrition is not just vital for personal recovery but also for the health of a baby. A balanced, nutrient-rich diet will pave the way for a healthier lifestyle, supporting both the mother and child in this life-changing journey.

What are your favorite nutrition tips or meal planning strategies that have worked for you as a new mom? Sharing experiences can inspire and support others embarking on this incredible journey of motherhood!