Holding your baby in your arms is the greatest feeling as a new mom. But, you need a lot of energy to take care of your baby. Women eat consciously during pregnancy for the well-being of their babies, but the post-pregnancy diet is equally important.
New moms need a balanced postnatal diet. It heals you and provides nutrients to the baby through breastfeeding. Diet for ladies after delivery can also help them to shed pounds from their pregnancy body. In this article, we will explain to you the best postnatal diet and its importance.
A Diet plan after pregnancy should provide strength to the body. A post-pregnancy diet chart should contain all the right nutrients to help you fight postpartum depression. The post-pregnancy weight loss diet plan should include the following:-
Low-fat Dairy product
Low-fat Dairy products like milk, cheese, and yogurt are an important part of the post-pregnancy diet. Dairy products provide Vitamin D, calcium, and B vitamins to your body. It not only strengthens your bones and gives energy but also helps the baby. You should include at least three cups of milk every day in your postnatal diet.
Moringa leaves are very beneficial for the new moms up to four months after delivery. It is rich in vitamin A, Vitamin B, and Vitamin C. It also contains iron, calcium, and protein to provide energy to the body. Moringa leaves also known as ShatavariKalp can be used to make post-pregnancy Indian recipes. You use them either in soup or a normal sabzi recipe with potatoes.
Whole Sprouted grains
Sprouted grains of wheat, jawar, ragi is rich in fiber. It improves the digestion of the new mom and helps them reduced weight. It helps to control the hunger hormones and you eat less. You can make a post-pregnancy weight loss diet like porridge with the flour of sprouted grains.
Orange is a great fruit to boost energy. Citrus fruits like orange are excellent for a breastfeeding mom. Orange juice packed with Vitamin C is the best option to cure fatigue and feel energetic.
Apples are rich in fiber and improve digestion. It helps relieve new moms from constipation. Apple is packed with many beneficial micronutrients which help in strengthening and repairing the mother’s body.
Leafy green vegetables
The post-pregnancy diet should be rich in the green leafy vegetable. Leafy green like broccoli, spinach, and kale provide a lot of nutrients to the body. Add these veggies to your post-pregnancy weight loss diet because they have very few calories. These veggies are rich in calcium, vitamin, minerals, and antioxidants.
Protein-packed eggs area postnatal food that helps to soothe sore muscles after labor pain. Antioxidants present in the egg aids in the rebuilding and strengthening of the cells. Eggs contain omega-3 fats which help to reduce postpartum depression.
Legumes and lentils
Kidney beans and lentils are rich in protein. The post-pregnancy diet chart must contain legumes are they help to heal the body and provide many nutrients. It helps to lose weight after delivery. Dal and Rajma curry can be a healthy option for daily meals.
Brown rice and whole-grain cereals are great for new moms. They contain essential vitamins and minerals for everyday needs.
HERA pro tip: If you are allergic to dairy, try plant-based milk like soy or almond milk..- HERA
You must remove certain foods from your post-pregnancy weight loss diet chart. They include;-
Foods with added sugar
Foods with added sugar are low in nutrient content and high in calories. Avoid taking fizzy and sugary drinks.
Fast foods are processed and high in sugar and salt.
Alcohol has no nutrient and is calorie-dense. It increases fat and is unhealthy for the baby as well.
Ladies must avoid caffeine intake after delivery.
A point to remember- Fried and processed food have lower nutrient content..- HERA
The lactation phase requires a variety of nutrients that is generally not available in your diet. You need more vitamins, minerals, and folate during lactation. Thus continuing your prenatal vitamins post-pregnancy is a good idea. You must see your doctor get advice for supplements.
Post-pregnancy weight loss is difficult for most of the ladies. But, you can keep your calorie intake under check with these tips:
Drink plenty of water to stay hydrated. It helps to boost your metabolism and makes you feel full for longer.
Take an ample amount of sleep post-pregnancy. If you do not sleep well at night, your body release cortisol hormone will increase hunger pangs. These hunger pangs can turn you into binge eating and drinking.
Eat healthy snacks during sudden hunger pangs. Eating fruits, sprouts, nuts, and yogurt can help you to decrease your calorie intake. Gm diet post-pregnancy can be helpful to reduce weight. You must consult your doctor or nutrition expert before starting it.
You should follow these tips in the post-pregnancy phase:-
|Breakfast||Oats with milk/ bread toast and boiled egg/Dosa/Upma/ yogurt and fruit sandwich|
|Mid-morning snack||dry fruits/an apple/fruit smoothie/ seasonal fruits|
|Lunch||green vegetables and roti/Brown rice and curd/ Dal and rice with veggies/ Chicken curry and brown rice/|
|Evening snack||Sprouts/ juice/ green tea and biscuit/ fruit salad|
|Dinner-||khichdi/ Moong dal and 2 roti/Fish and brown rice/ Palaksabzi and 2 roti|
|Post dinner||1 glass milk|
The bottom line
The postnatal diet should be balanced to provide all the essential nutrients to the baby. Your diet must contain ample vitamins, minerals, and carbohydrates to give you energy and enhance the quality of your breast milk. Ladies should take care of their diet after pregnancy.