National Nutrition Week 2025: Nutritionist, mother of 2, shares sustainable diet tips for new moms

National Nutrition Week 2025: If you are a new mother, these diet tips will help with recovery, boost energy levels, and support overall health.

National Nutrition Week 2025 is a dedicated time in the year to focus on the importance of nutrition in every individual's life. Nutritional needs of new mothers are as crucial as the diet for pregnant women. Becoming a mother is a rewarding and life-changing experience, but it also comes with challenges and physical changes. For new moms, eating well is essential, not only for their recovery but also for their health and the healthy growth of their babies. A nutritionist, who is also a mother of two, shares helpful and simple nutrition tips for new mothers. These tips aim to help moms manage their nutrition as they begin this exciting but demanding stage of life.

Nutritionist mom shares nutrition tips for new moms (Adobe Stock)

By Tavishi Dogra

Tavishi Dogra is a Deputy Chief Content Producer, Health & Wellness, at Hindustan Times. She has over 9 years of experience writing about fitness, nutrition, and mental well-being, translating medical research and expert insights into practical advice readers can trust.

Career journey and experience
Tavishi began her health journalism journey in 2017, and has since reported for RSTV, Financial Express, Jagran, HT Media Labs and Zee. She joined Hindustan Times to simplify wellness subjects by cutting through jargon.

From decoding health trends and interviewing doctors to testing fitness routines herself, Tavishi always approaches content with one filter: “Will this help someone make a better decision today?”

Subject expertise
With 9+ years tracking India’s health conversations, Tavishi knows the gap between clinical advice and daily life. She knows fads from fundamentals and curates science-backed, expert-recommended solutions.

In fitness, she breaks down bodyweight training, recovery, and posture fixes for desk-bound readers. In nutrition, she translates guidelines into affordable, desi meal tweaks. In mental well-being, she focuses on stigma-free, actionable tools — all backed by research, expert input, and lived context.

Education and professional background
Tavishi holds a Master’s degree in Journalism and Mass Communication and began her career reporting on public affairs for broadcast. Those early years in policy and TV shaped how she writes today: fast, factual, and human-first.

Editorial Philosophy
I write with one single goal: To simplify health in a world full of noise by finding what’s actually doable, safe, and evidence-based for my readers. I test claims against research and user experiences. When all else fails, I speak to the expert who sees 50 patients a day, not the one with the most followers.

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Why is nutrition important to a new mother?

After giving birth, a woman’s body undergoes numerous changes that require careful attention to diet. Healing and recovery depend on a well-balanced diet that provides the necessary nutrients.

Here’s why nutrition matters

• Physical recovery: “Adequate nutrition plays a critical role in the postpartum healing process,” nutritionist and holistic wellness coach Eshanka Wahi tells Health Shots.
• Energy levels: Proper nutrients enhance energy levels, which are necessary for caring for a newborn.
• Mood stabilisation: Making correct dietary choices can help reduce mood swings and fatigue, according to Harvard Health.

Which nutrient is most important for the mother after childbirth?

New mothers need a diverse array of nutrients for optimal recovery. Nutritionist Eshanka Wahi shares key factors to include in your diet:

1. Protein: Protein is necessary for healing and muscle repair, as per the journal Nutrients. Incorporate the following sources: eggs, lentils, pulses, paneer (cottage cheese) and tofu.
2. Fruits and vegetables: Rich in fibre, fruits and vegetables should feature in every meal. They support digestion and provide important vitamins, as per the National Institute of Diabetes and Digestive and Kidney Diseases.
3. Healthy snacks: Swap traditional snacks with roasted makkanas (fox nuts), nuts like almonds and walnuts, and homemade dry fruit laddoos (energy balls).Hydration alternatives: Replace sugary drinks with coconut water and herbal teas.
4. Iron-rich foods: Blood loss during labor can lead to iron deficiency. Ensure you consume leafy greens (such as spinach and kale), dates, and lean meats (like chicken and fish) as recommended by the National Heart, Lung, and Blood Institute.
5. Calcium-rich foods: To promote bone health, include milk, yoghurt and ragi (finger millet).

What are the risks of skipping meals?

It may be tempting for busy new mothers to skip meals, but this can have adverse effects on both mother and child. Here’s what you should know:

• Impact on recovery: "Missing meals hinders recovery and can lead to fatigue", shares Holistic Wellness Coach.
• Energy levels: A balanced diet helps stabilise energy levels, which are important for new mothers.

What to do instead of skipping meals?

Instead of skipping meals, aim for smaller, manageable servings that are easy to prepare, as per the National Institute of Diabetes and Digestive and Kidney Diseases.

1. Breakfast ideas: Vegetable poha, upma (savoury semolina dish) and smoothies packed with fruits and spinach.
2. Lunch options: Comforting dal rice and one-pot khichadi (a mix of rice and lentils).
3. Snacks: Roasted makkanas, a handful of nuts, a bowl of seasonal fruits and homemade laddoos.
4. Dinner suggestions: Light soups (like tomato or pumpkin) and steamed vegetables.

Is hydration more important than food?

In the whirlwind of caring for a newborn, hydration can often take a back seat, but it’s important for new mothers. Women lose a significant amount of water during delivery. Dehydration can impact recovery and milk supply, as breast milk is approximately 90% water, as per the journal Nutrients.

Hydration tips:

• Daily water intake: Aim for at least 10 glasses of water per day.
• Start your day right: "Kick off with hydrating drinks like lemon water or coconut water", suggests the nutritionist.
• Include water-rich foods: Incorporate foods with high water content, such as cucumber, celery, and oranges, into your diet.

In the beautiful chaos of motherhood, it is important not to lose sight of your nutrition. A balanced, nutrient-rich diet will not only aid in your recovery but also support your baby's health, as noted in the Journal of Cureus.

What are your go-to nutrition tips, or what meal planning strategies have worked for you as a new mom? Share your thoughts and help inspire others in this beautiful journey of motherhood!