Diet Plan For Post Pregnancy is a diet plan for the post pregnancy stage. This diet has been prepared by expert nutritionists. It contains nutritional guidelines for those women who are looking to lose those extra pounds in a healthy manner and also staying fit after the pregnancy.
New Mom’s Guide to Nutrition After Childbirth
You and your baby were sustained for nine months by the food you ate. However, your diet is just as crucial after giving birth. It supports your body’s healing process and provides you with the energy you need to look after your child.
Understand your nutritional requirements to maintain your health as you raise the child.
How Much Should I Eat?
Most new mothers require between 1,800 and 2,200 calories per day in the months following childbirth. Nursing? You could need an additional 500. This amount may be higher if you are underweight, exercise more than 45 minutes each day, or are nursing more than one child. Consult your doctor to decide the proper dosage for you as well as the length of time you should continue taking supplements.
Nutrients You Need
Despite not “eating for two,” your body still needs to replenish a number of vital nutrients.
Fill half of your plate with fruits and veggies at every meal. Oatmeal, whole-grain bread, and brown rice should make up the other half of the meal. Limit your intake of packaged, processed items like sodas and foods that are heavy in salt, saturated fat, and added sugars.
You should also consume enough to:
Protein: Foods like beans, seafood, lean meats, eggs, and soy products are rich in protein, which help your body recover from childbirth. Aim for five servings each day, or seven if you’re breastfeeding.
Calcium: You’ll need 1,000 milligrams — about 3 servings of low-fat dairy — each day.
Iron: This nutrient helps your body make new blood cells, which is especially important if you lost a lot of blood during your delivery. Red meat and poultry are high in iron. So are tofu and beans. Whether you eat meat or go vegetarian, the daily requirement for lactating women is 9 mg daily for women ages 19 and older, and 10 mg daily for adolescents.
If you had multiples, have a health condition, or are vegan or any specialized diet, check with your doctor. They may recommend supplements.
Want to Lose That Baby Weight?
The majority of first-time mothers shed 4.5 pounds of baby weight each month. You might be tempted to start a diet to hasten the process, but you shouldn’t do that. Your energy levels and attitude will drastically decline if you consume less than 1,800 calories. If you don’t eat enough while nursing, you risk endangering your infant as well.
The best course of action is to keep to a nutritious, balanced diet and begin exercising as soon as your doctor gives the all-clear. After around 6 weeks, you can normally start a walking regimen. Resuming your pre-baby training regimen should be done gradually and with caution.
Foods to Avoid
If you’re breastfeeding, the foods you eat can pass to your baby through your milk. Be careful with:
Alcohol: Experts have different opinions on how much (if any) is safe for a baby and how long you should wait to breastfeed after ingesting alcohol. Talk to your doctor about what’s right for you.
Caffeine: Drink more than 3 cups (24 ounces) of coffee or soda a day, and you can upset your baby’s sleep and temperament (they may be irritable).
Some fish: Swordfish, shark, king mackerel, and tilefish are high in mercury, a toxin that is harmful to your baby, so avoid them. Tuna can have some mercury, too. Make sure to only eat the “light” kind and no more than 6 ounces each week.
Other Nutrition Essentials
Keep healthy snacks on hand. If you have fresh veggies and fruit washed and ready to go in the fridge, you’ll likely reach for them rather than chips or cookies.
Stay hydrated. Aim for 6-10 glasses of water each day, whether you’re nursing or not. You can also drink milk and fruit juice.
Ask friends to cook for you. When loved ones ask how they can help, suggest they bring you a healthy dish. In these first weeks after you give birth, you may be too tired to cook.
Postpartum Diet Plan: Tips for Healthy Eating After Giving Birth
It is no secret that our daily actions are fuelled by the food we consume; this is crucial to remember when those daily activities involve caring for a newborn and nursing.
However, for many new mothers, the urge to shed the baby weight may take precedence over providing their body with the proper nutrition to promote healing, milk production, rest, and all the other responsibilities necessary to get through the day.
Your best option postpartum is not to significantly reduce your overall carbohydrate intake, which is many women’s preferred weight loss method. For new mothers, carbohydrates are essential for many reasons, including hormone balance, mental wellness, and the production of breast milk.
The good news is that you can gradually lose weight (if that’s your aim!) while still consuming enough calories to meet the physical and mental demands of taking care of your young child. The secret is to take your time, be patient, and eat balanced meals.
Postpartum diet guidelines
Choose a wide variety of foods from all food groups
During the postpartum period, focus on filling up on healthy sources of:
- fiber-rich carbs
- fats like avocados, nuts, and seeds
Keep in mind that based on your activity levels, body size, and other factors, different macronutrient ranges are appropriate for different people.
Additionally, you might need to follow a different dietary pattern if you have a health condition like diabetes in order to get the best blood sugar control. The nutritional requirements of each woman vary and are influenced by numerous factors.
Stay hydrated all day long
Hydration is essential, especially if you’re breastfeeding, says Dara Godfrey, MS, RD, a certified dietician with Reproductive Medicine Associates of New York. She advises drinking up to 3 liters of water each day.
The best course of action is to follow your thirst because hydration requirements can fluctuate. Examining the color of your urine is a useful technique to determine how hydrated you are. Dark pee suggests that you may be dehydrated and should increase your water consumption, whereas pale yellow urine shows that you are properly hydrated.
Keep an eye on your calories
Maintaining your energy and milk production will be easier if you give your body the proper number of calories.
Approximately 2,300 to 2,500 calories per day should be consumed by a breastfeeding mother, as opposed to 1,800 to 2,000 calories for a woman who isn’t breastfeeding, according to the Centers for Disease Control and Prevention (CDC)Trusted Source.
Individual calorie requirements, however, vary greatly and are influenced by factors including body size, age, degree of activity, and whether or not you’re breastfeeding.
Remember weight loss is ideally slow and gradual
The Academy of Nutrition and Dietetics advises a gradual weight loss of 1 pound per week or 4 pounds per month if you’re trying to lose weight while nursing.
Continue prenatal vitamins
Prenatal vitamins or vitamins designed for postpartum mothers should be continued by nursing mothers. Consult your doctor for advice if you’re not breastfeeding but would like the extra nutrients.
Curb your caffeine intake
The CDC advises limiting your daily caffeine intake to 300 milligrams or less, even though the small amount of caffeine that travels from you to the baby through breast milk is not known to harm your kid.
Minimize empty calories
Reduce your intake of snacks and foods such fried foods, soft drinks, and sweets that are heavy in added sugar, sodium, and saturated fat.
Avoid fish high in mercury
Avoid eating high-mercury seafood and fish like shark, swordfish, marlin, king mackerel, tilefish, or orange roughy if you’re breastfeeding. Instead, choose options like salmon, shrimp, cod, tilapia, trout, and halibut.
Limit alcohol while breastfeeding
Although many breastfeeding mothers choose to abstain from alcohol, if you do decide to drink, do it in moderation and try to keep it to the hours following breastfeeding or wait two to three hours.
Postpartum diet and milk supply
According to the Academy of Nutrition and Dietetics, women who are exclusively breastfeeding need 400 to 500 more calories per day than those who are not breastfeeding.
Don’t worry if the weight doesn’t drop off straight away if you’re nursing. Some women find that nursing makes it easier for them to lose baby weight than non-breastfeeding mothers.
Weight loss is slower during the first three months of breastfeeding because new mothers need to consume more calories to satisfy the demands of producing milk, but after that point, when lactating mothers are more likely to burn fat stores, weight loss seems to rise.
Until nursing ends, other women may experience an increase in their hip or leg fat deposits. This is most likely due to the fact that studies have proven that breast milk uses the mother’s lower body fat reserves to assist newborn brain development.
It’s crucial to concentrate on consuming entire food sources of the following to maintain your milk supply and nourish your body:
- healthy fats
For instance, eggs and fatty fish are great sources of protein and healthy fats, whereas fruits, whole grains, and vegetables are sources of carbohydrates that are high in fiber. Additional examples of healthy fat sources are nuts, seeds, avocados, and full-fat yogurt.
These whole foods are not only a fantastic source of protein, fat, and carbohydrates, but they are also loaded with vitamins, minerals, and antioxidants that support general health.
Generally speaking, breast milk is made up of 7 percent lactose, 3.8 percent fat, 87 percent water, and 1 percent proteinTrusted Source. Amazingly, breast milk will still give your infant enough nutrients even if your daily food intake falls short of recommended levels.
But it doesn’t imply you should limit the essential amounts of protein, fat, or carbohydrates. Your body will put all of its energy into producing milk for your baby, leaving you more exhausted and run down as a result.
While basic nutrition guidelines recommend that you consume 45 to 64 percent of your daily calories from complex carbs,
When nursing, it’s crucial to customize your diet based on things like general health and degree of exercise.
For best blood sugar control, women with high blood sugar may need to eat fewer carbohydrates, whereas women who are highly active may require more. It’s crucial to collaborate with your healthcare team to develop a personalized plan that satisfies your nutrient needs while enhancing general health.
Postpartum diet and hormones
Godfrey says there are various ways to assist with your hormones readjusting postpartum, but it does take time and we shouldn’t anticipate it to happen right away.
Since it takes nearly a year to get pregnant, it should take some time for your body to adjust to its new normal, she says, adding that there is typically an estrogen dominance in comparison to progesterone.
Estrogen dominance can have a significant impact on your ability to properly shed pounds after giving birth because too much estrogen might make you gain weight. The stress hormone cortisol, which is produced in excess when you don’t get enough sleep, can also be harmfully high levels.
Godfrey advises ladies that it’s normal for everyone’s postpartum hormone timetable to differ. She emphasizes that a variety of factors, such as nutrition, sleep habits (or lack thereof! ), and general stress, can affect hormones.
The hormone insulin is secreted when carbohydrate consumption is detected, so choosing portion sizes that are appropriate for our bodies will assist ensure a healthy secretion of insulin and help us avoid unneeded weight gain, according to Godfrey.
She also discusses how the hormones ghrelin, or “hunger,” and leptin, or “I’m satiated,” can affect the foods we choose to eat.
Because of this, Godfrey recommends the following:
- Couple protein with moderate carbohydrate consumption to help prevent blood sugars from elevating too quickly, thus preventing your pancreas from being overwhelmed to produce insulin.
- Choose fewer processed, packaged foods, and focus on whole foods that are rich in protein, fiber, antioxidants, and healthy fats.
- Continue prenatal vitamin routine for up to a year to help support hormone and vitamin/mineral balance.
- Try to carve out time for some activity/exercise. Walking, yoga, Pilates, swimming can all be great choices.
Postpartum diet and mental health
During the postpartum period, carbohydrates are a crucial macronutrient because they boost serotonin secretion.
When it comes to preserving mental health, serotonin is one of the most important neurotransmitters in the brain. You can eat foods high in tryptophan but not meals containing serotonin. Serotonin can be produced from tryptophan, but only if carbs are present to carry out the conversion process.
Protein lies at the other end of the serotonin range. Protein inhibits the release of serotonin, according to Ashley Shaw, RD at Preg Appetit! So, it’s important to combine a reasonable consumption of carbohydrates with protein. This is a component of the body’s feedback system, which makes the body seek particular foods at particular times to ensure an adequate intake of various nutrients.
She goes on, Sadly, if you regularly consume too many carbohydrates, especially simple carbohydrates (refined grains and bread, sweets, and baked goods), you tend to crave these foods more than other foods, which throws off your feedback system.
Because of this, nutritionists advise consuming a diet high in complex carbohydrates, such as those found in fiber-rich fruits and vegetables, potatoes, whole-wheat bread, oatmeal, quinoa, and brown and wild rice.
Sample meal plan for a week
Meal planning often takes a back seat when you’re caring for a newborn. The good news? We’ve got plenty of ideas for you! Here’s a 3-day menu from Shaw that will keep you fueled and nourished all day.
Godfrey suggests a postpartum diet similar to what she encourages pregnant women to eat, especially when breastfeeding. This includes:
- Predominantly whole foods — lots of fruits, vegetables, whole grains, good quality proteins (eggs, chicken, fish, seafood, nuts/seeds, organic tofu, full-fat dairy).
- Whole sources of carbohydrates like fruit, whole grains, and starchy vegetables and pairing carb sources with filling, protein-rich foods like eggs, chicken, beans, nuts, and seeds.
- Healthy fats to help with satiety, but focus on portion sizes that promote health and prevent added weight gain.
She also suggests the following guidelines when planning meals:
- Include healthy protein sources at each meal.
- Include vegetables in at least two meals.
- Start your day with fiber in conjunction with protein for the perfect combo of energy and sustenance (plus, fiber can help with post-labor constipation).
- Eat foods rich in nutrients like vitamin C, zinc, and selenium to help keep your immune system strong.
If losing weight is your aim, eating a healthy postpartum diet is essential to your recovery from pregnancy and childbirth.
Take some time to simply appreciate the gift of being a new mother before you make any big changes to your existing diet, though. Make space for recuperation. Take care of yourself. When you feel like it, move your body. If you need to, take a nap.
You shouldn’t make losing weight your top focus during your first few weeks at home. When the time is right, you’ll know it. When you’re prepared to start your postpartum weight loss journey, keep in mind that drastically cutting back on your intake of carbohydrates may have more negative effects than positive ones.
Eat for hormone management, mental wellness, and long-lasting energy while taking it gradually. You’ll eventually lose the weight, and in the interim, you’ll feel lot better.
Diet Chart For Postnatal
Foods To Limit Do’s And Don’ts Foods You Can Easily Consume About Diet Chart
An appropriately advised postnatal diet ensures the health of a new mother. In order for a woman’s body to recuperate from the exhaustion of pregnancy and childbirth, she has to follow a postnatal diet. Making sure the woman is well hydrated is the first stage in her recuperation. The postpartum period is a time when the body is frail and the digestive system cannot perform at its best. Therefore, drinking water promotes digestion and is essential for producing enough breast milk. Such a diet must include foods rich in vitamins and nutrients. Consume vegetables like gourds, carrots, and spinach.
Food products rich in carbohydrates or lipids are essential for maintaining energy levels. Avoiding junk food should be a top priority. Eat dried fruits instead, such cashews and raisins. A new mother can easily meet her nutritional demands with an Indian cuisine. Proteins from dal or lentils help the body fight infection. Fats are provided by laddoos cooked with a balanced amount of clarified butter, and lactation is boosted by gond or tree gum. Wheat or rice, all grains are beneficial for your health. In addition to these, fenugreek seeds and chia seeds facilitate easy lactation.
|Breakfast (8:00-8:30AM)||Egg sandwich(4 slice bread) + 1/2 cup skimmed milk.|
|Mid-Meal (11:00-11:30AM)||green gram sprouts 1 cup|
|Lunch (2:00-2:30PM)||Veg pulav rice 1.5 cup+ 1 cup Soya Chunk curry+ 1/2 cup Low fat curd.|
|Evening (4:00-4:30PM)||Almond milk shake 1 cup|
|Dinner (8:00-8:30PM)||3 roti/ Chapathi+ Ladies finger subji 1/2 cup.|
|Breakfast (8:00-8:30AM)||chappati-4+ Paneer subji 1/2 cup|
|Mid-Meal (11:00-11:30AM)||1 Portion fruit salad( Don’t stick with particular type. Include all different colour.|
|Lunch (2:00-2:30PM)||4 Roti+1/2 cup salad + Fish curry 1 cup(150 g fish).|
|Evening (4:00-4:30PM)||1 Portion fruit+ cotage cheese|
|Dinner (8:00-8:30PM)||3 Roti / chappathi.+ Tomato subji 1/2 cup.|
|Breakfast (8:00-8:30AM)||Fermented ragi dosa 3+Tomato /green chutney.|
|Mid-Meal (11:00-11:30AM)||1 Portion fruit salad( Don’t stick with particular type. Include all different colour.|
|Lunch (2:00-2:30PM)||1.5 cup rice+Kidney beans curry 1 cup + 1/2 cup cucumber salad+ Ladies finger subji 1/2 cup.|
|Evening (4:00-4:30PM)||1 glass lemon juice + Brown rice flakes poha with nuts 1 cup.|
|Dinner (8:00-8:30PM)||Wheat dosa 3 + Spinach subji 1/2 cup.|
|Breakfast (8:00-8:30AM)||Rice dosa 3+ 1 tbs green chutney+ 2 boilled egg.|
|Mid-Meal (11:00-11:30AM)||1 cup boilled channa|
|Lunch (2:00-2:30PM)||4 chapati + Chicken curry 1 cup( 150 g chicken)+ cucumber salad 1/2 cup+|
|Evening (4:00-4:30PM)||1 cup blue berry milk shake|
|Dinner (8:00-8:30PM)||Brocken weat upma 1 cup+ 1/2 cup green beans subji|
|Breakfast (8:00-8:30AM)||Mushroom Paratha 2 + Tomato chutney|
|Mid-Meal (11:00-11:30AM)||plane Yoghurt with raw vegetables / grilled vegetables -1 cup|
|Lunch (2:00-2:30PM)||1/2 cup rice + 3 medium chappati+Chick peas spinach curry 1/2 cup + Snake guard subji 1/2 cup.|
|Evening (4:00-4:30PM)||1 cup milk|
|Dinner (8:00-8:30PM)||3 Roti/ chapati+ 1/2 cup mix veg curry|
|Breakfast (8:00-8:30AM)||Moong dal cheela with paneer filling- 2|
|Mid-Meal (11:00-11:30AM)||almond milk shake 1 glass.|
|Lunch (2:00-2:30PM)||1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd.|
|Evening (4:00-4:30PM)||1 Portion fruit salad( Don’t stick with particular type. Include all different colour.|
|Dinner (8:00-8:30PM)||3 Roti / chappathi+Ridge guard subji 1/2 cup.|
|Breakfast (8:00-8:30AM)||Wheat dosa-4+ Egg roast 1/2 cup(2 egg).|
|Mid-Meal (11:00-11:30AM)||1 Portion fruit salad+ Cotage cheese.|
|Lunch (2:00-2:30PM)||1.5 cup rice+ Fish curry 1 cup( Salmon 80g) + Palak subji 1/2 cup+ 1/2 cup low fat curd.|
|Evening (4:00-4:30PM)||1 glass milk.|
|Dinner (8:00-8:30PM)||Brocken wheat upma 1 cup+ 1/2 cup green beans subji|
Food Items To Limit
- spices (cinnamon, garlic, curry, chili pepper)
- citrus fruits and their juices, like oranges, lemons, limes, and grapefruit
- the “gassy” veggies (onion, cabbage, garlic, cauliflower, broccoli, cucumbers, and peppers)
- fruits with a laxative effect, such as cherries and prunes
Do’s And Dont’s
Do’s & Don’ts:
- Get plenty of rest. Get as much sleep as possible to cope with tiredness and fatigue.
- Seek help. Don’t hesitate to accept help from family and friends during the postpartum period, as well as after this period.
- Eat healthy meals. Maintain a healthy diet to promote healing. Increase your intake of whole grains, vegetables, fruits, and protein.
- Exercise. Your doctor will let you know when it’s OK to exercise. The activity should not be strenuous.
- Eat high-fiber foods to stimulate bowel activity, and drink plenty of water. Ask your doctor about safe medications. Fiber can also relieve hemorrhoids, as well as over-the-counter creams or sitting in a sitz bath.
- Losing weight also involves eating healthy, balanced meals that include fruits, vegetables, and whole grains.
Food Items You Can Easily Consume
- Low-Fat Dairy Products : Milk delivers a boost of bone-strengthening vitamin D. In addition to providing protein and B vitamins, dairy products are one of the best sources of calcium.
- Legumes : Iron-rich beans, particularly dark-colored ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians.
- Blueberries : These satisfying and yummy berries are filled with good-for-you vitamins and minerals, and they give you a healthy dose of carbohydrates to keep your energy levels high.
- Brown Rice : Mix healthy, whole-grain carbs like brown rice into your diet to keep your energy levels up. Foods like brown rice provide your body the calories it needs to make the best-quality milk for your baby.
- Oranges : Oranges and other citrus fruits are excellent breastfeeding foods, since nursing moms need more vitamin C than pregnant women.
- Eggs : Opt for DHA-fortified eggs to boost the level of this essential fatty acid in your milk.
- Whole-Wheat Bread : olic acid is an important nutrient in your breast milk that your baby needs for good health, and it’s crucial you eat enough for your own well-being, too. Enriched whole-grain breads and pastas are fortified with it, and also give you a healthy dose of fiber and iron.