Eating yogurt

An Amazing Post Pregnancy Diet Plan

Having a baby is the best experience in the world, but of course, after nine months of providing nourishment to another life within you, your body becomes weak. You need to take very good care of yourself during pregnancy but keeping your own health in check after the delivery is as important. Keep in mind that you are eating for two. Eat healthy and nutritious food that will sustain your body that is also good for the baby. You should consider consulting a nutritionist about your diet and follow a diet plan that best suits your body. Don’t let the stress and worries of diet and post pregnancy weight loss ad to your already sleepless nights.

Here are some foods that you need to add to your diet after pregnancy.

An Amazing Post Pregnancy Diet Plan

  • Low-fat dairy products

Of course, it is obvious that you need to consume a lot of milk after pregnancy. Whether it is yogurt, ice cream, cheese or straight up milk that you prefer – low-fat dairy products are an essential part of breastfeeding. Dairy products increase the amount of vitamin D in your body and are full of calcium. Calcium is the basic building material of bones, and the consumption of dairy products can also make your bones strong. Dairy products will make it easier for you to lactate and breastfeed your baby. Remember that your baby gets its nutrients from what you eat and for a growing baby calcium is very important to strengthen their bones. And milk is considered the best source of calcium. Nutritionists advise that you should add at least three cups of milk to your diet every day.

Fish dinner

  • Lean protein

Protein is essential for a growing child and also for a breastfeeding mother. Lean beef and fish are excellent sources of lean protein. Both of these sources are also rich in iron which is also a very important nutrient for babies.  Lean beef also provides you with vitamin B-12 and loads of energy which makes you able to keep up with the demands of a newborn. Fish is like a nutritional powerhouse for moms. You should try to add more salmon into your diet as it is loaded with a type of fat called DHA. DHA is an essential nutrient for nervous system development of the baby. Breast milk normally contains DHA, but the levels of it are higher for moms who add fish to their diet.

The DHA that is achieved from salmon can also elevate your mood, according to studies it can be a great stress reducer and helps battle postpartum depression. But you should keep in mind that over-consumption of anything can be harmful. According to the recommendations of the FDA, the consumption of salmon in women that are pregnant should be limited. Nutritionists recommend the equivalent of two servings or 12 ounces of salmon per week. Salmon has a considerably low mercury level, but some other types of fish such as mackerel and swordfish should be avoided completely.

Eggs are also an effective way to fulfill your protein needs, and the best thing about them is that they can be cooked in different ways, so you don’t get bored. You can add hard boiled eggs to your salad, make an omelet or simply fry the egg. Eggs can complete all your protein requirements and are a great source of protein for people who don’t eat meat.

Blueberries basket

  • Fruits

Vitamins are very important for nursing mothers and fruits are the best natural sources for them. If you’re craving for a snack eat some fruit instead of something unhealthy. Blueberries are a great source of vitamins and can give you a healthy dose of carbohydrates.

Oranges are also recommended by nutritionists for new moms because they have a lot of vitamin c and they boost your energy. Oranges are excellent for breastfeeding moms as they require more vitamin C  compared to pregnant women. If you can’t find time to sit down and have a snack because of the busy schedule of the baby you can also sip on some fruit juice as you go around your home. Consider buying juices that are fortified with minerals to get the best results.

  • Whole wheat and grains

Some new moms try to cut weight by avoiding carbs. Losing weight too quickly after a pregnancy is not a great idea. It may lead to lower milk production and poor lactation. It will also make you feel weak and sluggish. Add healthy, whole grain items into your diet. Brown rice is a great option as it keeps you strong and gives you the energy required to make quality milk for your baby.

You can also use whole wheat bread as it has folic acid which is essential for the baby’s growth during a pregnancy. But its importance doesn’t end there. Folic acid is a critical nutrient for healthy breast milk. Whole grain cereals are also a great option for new moms as they have the required dose of carbs for energy and many kinds of cereal are available in the market which are fortified with vitamins.

Green Leafy Vegetable

  • Leafy greens and vegetables

Green vegetables are a great source of healthy nutrients. Veggies like spinach and broccoli are loaded with vitamin A which is very healthy for you and the baby. Vegetables are also a great non-dairy source of calcium, and they contain vitamin c, iron, and heart-healthy antioxidants. They have a great mixture of nutrients and are also low in calories.

  • Water

Nursing moms are constantly at risk of dehydration due to breastfeeding. Make sure that you are well hydrated to keep your energy levels and milk production up. Keep consuming fluids like water, juice or milk but keep away from tea and coffee as the caffeine enters your milk and can make the baby irritated and caused poor sleep. Limit your coffee consumption to 2 cups a day.

  • Foods you need to avoid

Sticking to a diet bast on healthy foods is very important while breastfeeding. You should avoid junk food and stay away from foods that are too spicy or oily. Also, try to avoid foods that cause gas and acidity. Of course, everyone knows this, but you should avoid any alcohol or nicotine at all costs as they are like poison for you and the baby.


Jim About The Author

Jim Roose is a former competitive power lifter and gym owner. He is obsessed with physical fitness and healthy eating. He regularly writes about fitness secrets and much more at https://garagegymbuilder.com/.


 

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10 comments

  1. Great article and really informative.

    I couldn’t help smiling when I read that you have to stay away from junk food or spicy food. When I was pregnant and past the nausea of the first trimester, I kept craving Nando’s spicy chicken wings with rice all the time. I ate it a few times, but tried to not overdue it.

    I also craved grilled cheese sandwiches and those McCains frozen skinny fries with Robertsons salt and vinegar spice.

    Not very healthy choices at all, but when I asked my doctor in the beginning of my pregnancy what foods I should avoid, he said that I could eat anything.

    If your body craves something, then you probably are in need of it.

    I avoided the obvious no-no’s like too much caffeine, fish or sushi and deli food.

    I found that when I was breast feeding it was much worse than with pregnancy because everything that you eat, goes to your baby.

    It was much harder to stick to a healthy lifestyle during this time.

    • Don’t even get me started on eating when breastfeeding! I lost so much weight so fast after my son was born that by 3 weeks after giving birth I was 55kgs – 5kgs less than my normal 60kgs pre-pregnancy. My son was a boob piggie and I had to eat non-stop to try and keep up making enough breastmilk and not lose too much weight. Eventually by 13 months I gave up and weaned my son. I was not healthy and I was always tired. My son is a healthy, happy boy that loves his food!

  2. I only breastfed for a month. I had to stop because my baby had silent reflux and needed a thicker milk.

    What I do remember as clear as daylight was that I was constantly thirsty. Every time I breastfeed it felt like I can drink a whole litre of water.

    I loved breastfeeding very much.

    Really some lovely ideas!!

  3. There is some fantastic advise in this article. After my LG was born I lost the pregnancy kg’s in 3 weeks, what I then did was make the fatal mistake of giving into my breastfeeding cravings of sugar and chocolates, within a few months I had picked up all the pregnancy weight again and some. Now 14 months later I have finally kicked the sugar and am starting to see some results with a few lifestyle changes.

    It’s really important to eat healthily and get some exercise in both while you are pregnant and breastfeeding.

  4. I would of loved to have experienced breast feeding, I always opted to breast is the best.
    Until my baby was born and he refused to latch, I wasn’t expressing milk, it was a total meltdown point for me.
    I had no option but to resort to bottle feeding.
    I have heard that many other moms have also been like me and were not getting/expressing any milk even after giving birth. It is sad, only perk would have been saved time from weaning from breast to bottle 🙁
    Hopefully for baby number 2 I am fortunate to experience breast feeding

  5. My twins are 3 on Monday, and I’m heavier than when I fell pregnant. I lost all of my pregnancy weight 6 weeks after having them, but poor eating habits and a serious lack of exercise and I don’t look or feel good. Thanks for the great article.

  6. Thank you for the excellent article. I was told to consume enough proteins for developing baby as this is the key ingredient to their development. Sugar was a definite no-no for me when I was pregnant so I had to limit that which is especially difficult with girls, as then you tend to have cravings for sweets.
    I had the pleasure of being able to breastfeed both my girls, the one for a year and the other for six months.
    healthy eating habits are very important with breastfeeding as well and a good supplement is also an advantage.

  7. So informative.

    I breastfed my little bub up until a year. He permanently latched! There were however times where my milk was just not enough. Not even Jungle Juice helped! I ended up being prescribed pills to encourage milk supply.

    This is where I became aware of how important it is to maintain a healthy diet whilst breastfeeding!

    Another pro…. when you drink orange juice, you can help a constipated breastfed baby to be relieved. What we eat really effects them, good or bad.

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