Your diet is important before delivery and after delivery too. A healthy and balanced diet is essential for well-being of women. The body experiences many changes during pregnancy. Your happiness is in your arms and during pregnancy an expectant mother does everything possible to make sure that she eats a healthy and well-nourished diet for her baby.
Pregnancy and childbirth drain a lot of nutrients and energy from your body. Postpartum diet is equally important as you breastfeeding your child. To keep yourself and your little one healthy and energetic your diet has to be full of proteins, fats, whole grains, veggies, fruits, and others.
The postpartum diet must include the following:
The protein intake of moms should be around 71 gms per day. You need three to four 3-ounce servings of protein per day plus four to five servings of dairy to meet your protein requirements. Dairy also helps meet your increased calcium needs. Lean meats, poultry, pork, fish, eggs, dairy products, nuts, seeds, and legumes supply the most protein to your diet.
- Vegetables and Fruits
These supply healthy carbohydrates that provide energy to your postpartum diet, as well as vitamins and minerals you and your nursing baby need. Fruits and vegetables also supply fiber, which helps prevent constipation. Include three to five 1/2-cup cooked or 1-cup raw servings of vegetables and two to four 1/2-cup fruit servings daily.
- Whole Grains
These are the best source of carbohydrates. Choose complex carbohydrates that absorb more slowly and stabilize your blood sugars. Whole grains such as oatmeal, quinoa, brown rice, barley, and bulgur as well as whole wheat products give you energy without the excess calories found in simple sugars. Include nine to 11 servings of whole grain in your daily diet; one slice of bread or 1/2 cup of starch equals one serving.
Omega-3 fatty acids, found in fatty fish, flaxseed, olive oil, vegetable oil are good for the body. These contain unsaturated fats that decrease cholesterol levels. Six teaspoons of oil daily will meet your needs.
- Dairy products
Choose the low-fat versions of milk products. Include low-fat milk, buttermilk, yogurt into your post-delivery diet. These products are good sources of calcium, protein and gut bacteria. Also, include vitamin D fortified milk for better bone health.
A mother goes through physical and mental changes during pregnancy. You must pay attention to your diet as well as eating right will help you get back your strength and energy.