Guide to Prenatal and Postnatal Diet


The best way to promote a healthy birth is to have a healthy pregnancy. A good diet is essential to the health of your baby. You should develop the right eating habits prior to your pregnancy to make sure that your child has access to the nutrients that they require for healthy development. It is also advised that you start taking vitamins such as folic acid a few weeks before conception. Begin to eliminate junk food, caffeine, and alcohol prior to getting pregnant. It is also advised that you begin to pay attention to the recommended servings of vegetables, fruit, grains, and meat. However, it is also important to remember that even though certain foods are considered healthy, you will need to eliminate them from your diet. This article will provide you with a comprehensive guide to the most effective prenatal and postnatal diet.

pre natal and post natal foods

Prenatal Care Postnatal Care

When considering prenatal care post Natal care, there are certain foods you will need to include in your diet and there are certain foods that you'll need to remove from your diet. Here is a list of some of them:

supplements and diet for mommies

Fruits and Vegetables: Whether you are pregnant or not fruit and vegetable should be a regular part of your diet. Half of your plate should be filled with fruits and vegetables, they contain essential minerals and vitamins that will keep you and your baby healthy. They are also high in fibre which will prevent constipation. Here is a list of fruits and vegetables you should consume on a daily basis:

  • apricots
  • oranges 
  • pears 
  • mangoes 
  • pomegranates 
  • guava 
  • avocado
  • grapes 
  • berries 

fruits and veggies for pre natal and post natal diet

  • bananas 
  • apples 
  • dried fruits 
  • dark leafy greens 
  • broccoli 
  • beets 
  • asparagus 
  • bell peppers 
  • green peas 
  • summer squash 
  • parsley 

Consume Protein Rich Foods: Protein rich foods are essential to the recovery process after childbirth, they help to keep the body strong. if you are underweight or under the age of 18 prior to pregnancy you should consume more protein. here is a list of protein rich food you should consume:

 protein rich diet

  • milk 
  • cheese 
  • yogurt 
  • eggs 
  • beans 
  • soy 
  • lean beef 
  • pork tenderloin 
  • white meat 

Drink Water: Drinking water during pregnancy helps women to cope with the demands of a change in body and keep you fit and healthy. Water is required to aid in digestion and to flush out toxins. Water ensures that the body is capable of absorbing the nutrients from the food we eat. It also assists in revitalizing and restoring the body, during pregnancy there is even more demand on the body to maintain a healthy environment for the baby you are carrying. Water is also an important part of breast milk production, when the body does not get the water that it needs it becomes dehydrated in most cases it can lead to health issues such as headaches, anxiety, constipation, fatigue and dull skin. However, during pregnancy if a woman becomes severely dehydrated, she can have a miscarriage. Some women have reported that drinking water at regular intervals during pregnancy helps to relieve the symptoms of heartburn, morning sickness and indigestion. The World Health Organisation recommends that pregnant women should drink at least three litres of water per day. 

 drinking water is essential

Limit Junk Food: A lot of women experience severe cravings during pregnancy; however, it is essential that you limit the amount of junk food that you consume. Foods such as cookies, French fries, burgers, potato chips, donuts and soda will be of no benefit to you or your baby. 

limit junk food

Exercise During and After Pregnancy

Many women are afraid to exercise during pregnancy; however, it plays an important role in the health of you and your baby. Exercise during and after pregnancy will do the following:

  • help you to lose pregnancy weight 
  • reduce bloating, constipation, and back aches 
  • help you sleep better 
  • improve your posture 
  • help strengthen the body and build muscle tone 
exercise during prenatal and post natal period

You should engage in at least 20 minutes of mild exercise per day, you may want to take part in the following: 

Walking: walking puts a limited amount of stress on the body, once the baby is born your child will enjoy being taken out for a walk in the stroller. A brisk walk for at least 20 minutes will assist in getting your heart rate up. 

walking during pregnancy

Exercise Classes: Exercise classes are a fun way to keep fit and to meet new people, especially new mothers. You can also take part in classes that include your baby such as mother and baby yoga classes. 

prenatal exercise classes

Be sure to follow the above advice consistently for your prenatal care postnatal care

Essentials of Prenatal and Postnatal Care 

There are some food that you need to completely eliminate from your diet, these are the essentials of prenatal and post natal care

Caffeine: Studies have found that caffeine passes through breast milk and can have a negative effect on the growth of your baby. Caffeine is not only found in coffee, it is also found in several soft drink’s chocolate, and medication that is bought over the counter. 

caffeine risks during pregnancy

Alcohol: Alcohol will also pass through breast milk it can harm your baby's body and brain development.

no alcohol during prenancy

Fish: Ordinarily, fish is good for you; however, there is certain fish that contain high levels of mercury that can harm the growth of your baby. Eliminate tilefish, shark, swordfish, and king macro from your diet. It is okay to consume tuna; however, you should stick to light tuna, and eat up to 6 ounces per week. 

 fish diet during pregnancy

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