Focus on recuperation
Pregnancy takes a huge toll on your body. And the work of childbirth takes an even bigger toll. In the days after childbirth, your main occupation should be rest and recuperation.
What mom needs
After giving birth, you can eat and drink immediately. Drink as much water as possible. First, it will keep your bladder sensitive. Second, water will quickly remove all drugs that may have been administered during childbirth. You can eat almost anything. But you should favor foods high in iron (like kale) [1]. Iron is necessary to compensate for blood loss during childbirth.
If you had a c-section, you should avoid foods that stimulate intestinal activity, such as vegetables, fruits, and grains [2]. If the operation took place under general anesthesia, then the first day is safer to spend on broths. And from the second day you can return to your normal diet.
What baby needs
Babies under six months old do not need anything other than breast milk or formula and this should be provided on demand. Most babies are born with vitamin A deficiency [1], so it is important to compensate for the deficiency from the very first days. To do this, it is necessary that mother's menu contains a lot of carotenoids (precursors of vitamin A) which are found in orange-colored fruit and vegetables. These include carrots, pumpkin, paprika, apricots, etc [4]. These natural vitamins contribute not only to the development of vision, but also to the strengthening of baby’s vascular system [5].
The WHO does not recommend trying to get these vitamins into your diet through supplements. Rather they should come from food [3].
