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.
- 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.
- 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.
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.
- 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.
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 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/.
You need to login in order to like this post: click here
Also published on Medium.