Eating right after delivery can go a long way in helping you get back your strength and energy.

See which foods are usually given to new mums during their confinement periodand learn why they are good for you.   · 

1 / 13 Water   

 Drink at least 10-12 glasses of water everyday. You might feel thirsty with every breastfeeding session as the hormone that releases your milk also causes you to feel thirsty. So have a glass of water ready as you settle down for a feed with your baby.You may have been asked not to drink cold water right after delivery as it is believed to cause chronic colds and prevent the contraction of the womb. But there is no evidence to support this belief. While there is no harm in drinking warm water if you like to, it's better that you drink cold water than cut down on your fluid intake if you don't like drinking warm water. ·       

 2 / 13 Milk 

  One glass of milk provides almost a third of the required daily amount of calcium. A breastfeeding mum requires additional calcium to meet her needs and the baby's. If you don't like the the taste of plain milk, try having badaam milk for extra nutrition.·      

  3 / 13  Nuts and dried fruits

It's no wonder that nuts such as almonds (badaam), cashew (kaju)and walnuts (akhrot) are an integral part of the traditional post delivery diet. They are rich in protein, calcium, iron, vitamin B12 and E, omega 3 fatty acids and essential minerals. As nuts are a nutrient powerhouse, they are an ideal food to have in the days after delivery. Although packed with nutrients, nuts should be had in moderation because they are also high in calories.Almonds (badaam) and cashew can be used to make badaam milk or kaju milk to double the intake of calcium.Almonds (badaam) can also be made into halwa or sheera. Nuts can be used a stopping on porridge, curries or kheers. ·     

   4 / 13Seeds 

Seeds such as fenugreek (methi), fennel (saunf), blacksesame (til), carom (ajwain) and flax (alsi) seeds are rich in iron, calcium, essential vitamins and minerals. Flax seeds are rich in omega 3 fatty acids that are important for brain development of the baby. They also aid lactation and improve digestion. Try sprinkling these seeds while cooking vegetables or dal. You can also sprinkle some toasted seeds on raita or chutneys. Methi seeds can be used to make methi ki puri. Traditional drinks given to new mums include fennel tea (saunf ki chai) or fennel water (saunf ka pani), fenugreek tea (methi ki chai) and cumin water (jeera ka pani)·        

5 / 13Broken wheat porridge (daliya)

Broken wheat porridge is a popular food given to new mums. It is rich indietary fibre, iron and protein and low in fat. Try adding vegetables to increase its nutritional value.·      

  6 / 13Pulses and lentils

Pulses and lentils are good sources of folates, iron, dietary fibre and protein. Yellow (mung) and red (masoor) lentils especially are easy on the stomach and believed to aid breast milk production.Try our recipe for masoor dal. Adding green and gourd vegetables to the dal will increase its nutritional value.·      

  7 / 13 Edible gum (gondh)

Edible gum or gondh is considered a warming food and isalso rich in potassium, calcium and dietary fibre. It is also great for digestion and helps prevent constipation. Gondh is used in recipes like harira, panjiri, gondh ke laddoo and chikki that are made with different nuts.These foods are traditionally given to new and breastfeeding mums.·        

8 / 13 Oats porridge

Oats are an excellent source of iron, calcium, fibre, carbohydrates and proteins. As oats are high in fibre, they can also help keep constipation atbay.Try a bowl of porridge with fruits such as banana, apple and mango.Adding a handful of nuts and dried fruit to your porridge will increase its nutritional value.·       

 9 / 13 Turmeric (haldi)

Research suggests that turmeric has anti-inflammatory properties. It may help in healing post pregnancy wounds from a vaginal or caesarean delivery.Turmeric (haldi) also contains essential vitamins and minerals such as B6 and C, fibre, potassium, magnesium and manganese. Add a teaspoon of turmeric to dals, sabzis and meat preparations. You can also have a glass of warm milk with half a teaspoon of turmeric added in it.·       

 10 / 13 Dry ginger powder (saunth)

Dry ginger powder (saunth) contains fibre, vitamins B6 and E,iron, magnesium, potassium, selenium and manganese.·      

  11 / 13Finger millet (ragi)

Finger millet or ragi is a great source of all the nutrientsyou need to replenish after giving birth such as calcium, folates, omega 3,iron and protein. It is a good alternative source of calcium for lactose intolerant mums.Finger millet (ragi) can be used to make porridge, chapatis, dosas or halwa.·        

12 / 13Green vegetables

Green vegetables are a good source of iron for vegetarians. Include avariety of greens such as fenugreek (methi), beans (beens),bottle gourd (lauki) and snake gourd (parwal) in your diet. Greengourd vegetables are also believed to increase breastmilk production and areeasy on the stomach. Although spinach (paalak) is not a good source of iron, it is rich in other nutrients that are good for your recovery such as vitamin K which helps with blood clotting.Try a vegetable khichdi with green vegetables, paalak methi ki tikki or paalak dal.·        

13 / 13Ghee

Ghee is traditionally given to new mums after delivery as it is believed to strengthen joints. While it's true thatbreastfeeding burns a lot of calories, taking in more than you need to might lead to weight gain. So consume ghee in moderation. A new mum should consume no more than 6 tsps of fat every day. This should be a mix of saturated fats (like ghee)and unsaturated fats such as olive oil, flax seed oil and flax seeds, almond sand walnuts.+