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Post Pregnancy Diet – What To Eat And What To Avoid

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Post Pregnancy Diet - What To Eat And What To Avoid

Pregnancy is a phenomenal phase and changes the life of a woman permanently. The littlest member of your family will be the focus of your and your partner’s attention. But in the process of taking care of the child’s needs and wants, mommies often forget about themselves. Following a healthy post pregnancy diet is prerequisite to gain energy and strength quickly. After all, even your baby needs a healthy and strong mama. Also, what you eat will pass on to your child through the breast milk. So you have all the more reasons to eat. Below we’ve rounded up a few foods to include and exclude in your post pregnancy diet.

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Foods To Include In Post Pregnancy Diet:

  1. Water:

Water is one of the most crucial things you need to include in your postpartum diet. Breastfeeding can cause energy draining dehydration in mommies. So you need to ensure that you’re well hydrated. And by hydration, we don’t mean you can gulp down juices, sodas, and alcohol. You must drink only water to keep yourself alert and refreshed. Besides, water will also speed up the metabolism, leading to quicker weight loss. You can include milk and juices, but not as a substitute for water.

  1. Green Leafy Veggies:

Green leafy vegetables like spinach, Swiss chard, and kale contain a chock-full amount of vitamin A, a nutrient essential for the well-being of the mother and the baby. That’s not all. Green leafy vegetables are also great non-dairy sources of vitamin c, iron, and calcium. And they are low in calories too, which will assist you in weight loss.

  1. Protein Rich Food:

Nursing mothers need slightly more protein than non-breastfeeding women, around 71 grams a day to be precise. So you’ll need to consume 3 to 4 ounces of protein servings each day along with 4 to 5 servings of dairy. Lean meat, egg, nuts, seeds, legumes, fish, and poultry will supply you with the required amount of protein. If you’re a vegan, you may need to take supplements, lest it could cause appetite loss, weakness, or vomiting.

  1. Whole Grain Foods:

Folic acid is very important for the development of the baby in the early stages of pregnancy. But the need of folic acid does not end here. Folic acid is essential for the baby even after the delivery. Same is the case with complex carbohydrates. Complex carbohydrates are absorbed gradually by the body and stabilize the blood sugar levels. Whole grain pasta, oatmeal, bread and cereals will give you a healthy dose of iron, carbohydrates, fiber and folate, while being easy on the calories. Whole grain cereals should be included in your daily breakfast menu as they are fortified with nutrients and vitamins. It would be even more beneficial when you add berries and dried foods to it.

  1. Fats:

You and your baby, both need fats, but right kind of fat. Omega 3 fatty acids, found in nuts and fish will help with your baby’s eye and brain development. But nursing mothers shouldn’t eat more than two servings of fish every week, because of the mercury toxins present in it. Fish like Pollock, tuna, and salmon contain lower amounts of mercury while tilefish, king mackerel, shark, and swordfish contain highest levels of mercury. If you’re a vegetarian, flax seeds, sunflower seeds and nuts will give you the required amount of omega three fatty acids. And use vegetable or olive oil rather than coconut oil or butter palm oil for cooking.

  1. Milk And Dairy Products:

Milk should definitely be consumed by breastfeeding mothers. And not just milk, even dairy products like yogurt, paneer and cheese should be taken. The milk products that you consume should be made of pasteurized milk to avoid the possibility of infection. If possible, try to make cheese and yogurt at home, by heating the milk several times.

  1. Nuts:

Dried fruits are a must in an Indian post pregnancy diet. Nuts, especially, are rich in proteins, mineral, and omega three fatty acids, which will help you in recovering from the childbirth. But you may have to forego nuts in C-section post pregnancy diet. So consult your gynecologist before munching on nuts.

  1. Fruits:

Fruits will supply your body with healthy carbohydrates and sugar to give energy, mineral, and vitamins for you and your nursing baby. Fruits will also give your baby ample amounts of fiber, which will prevent constipation, one of the major concerns after pregnancy. So include ½ cup servings in your diet every day. Before eating, wash the fruits thoroughly to remove every trace of pesticides. The most contaminated foods include strawberries, peaches, celery, peaches, grapes and nectarines.

  1. Eggs:

Eggs are the easiest and healthiest way to meet your daily postpartum protein need. You can scramble eggs for breakfast or toss boiled eggs in the salad for lunch. When purchasing eggs, ensure that they are DHA fortified, as it will boost the levels of essential fatty acids in your milk.

Foods To Avoid Post Pregnancy:

While most of the foods are safe in the post-partum period, you need to avoid a few for the wellbeing of your child. Here are a few foods to avoid after childbirth.

  1. Spicy Foods:

Spicy foods are something that you must avoid after pregnancy. Spicy food passes on to your baby’s bloodstream and intestine, causing discomfort. So avoid spicy food for at least six months after pregnancy.

  1. Oily Food:

Excess consumption of oily food can be a hurdle in your quest for getting a fit and slim body. Shedding the pregnancy weight is difficult enough, and when you keep adding oily food to it, it becomes near to impossible.

  1. Caffeine:

You need to eliminate caffeine entirely from the diet, and that includes coffee and green tea as well. Caffeine can travel from your breast milk to your child’s body, thereby causing colic, diarrhea and dehydration to the baby.

The do’s and Don’ts may look a bit overwhelming at first, but you need to remember that they are in your best interest. You can binge on whatever you want once your baby is a year old. Until then, eat healthily and be happy with your child.

We hope you find our article on post pregnancy diet helpful. If you have any query, let us know in the comment section below.

Post Pregnancy Diet – What To Eat And What To Avoid
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