It goes without saying that our daily activities are fuelled by the food we eat, which is particularly crucial when those activities involve nursing and caring for a baby. However, the urge to shed baby weight for new mothers may override the need to feed their bodies in a way that promotes healing, milk production, and relaxation.
Postpartum, drastically cutting your overall carbohydrate consumption is not the best course of action as it could lead to serious nutritional deficiency. The good news is that you can gradually lose a few pounds (if that’s your objective!) without sacrificing your caloric intake by following the perfect postnatal diet, and we will be discussing that in this blog.
All about the Healthy Postnatal Diet
In actuality, the postnatal diet is comparable to the healthy diet that is advised for the general public. Here’s a brief guide on the advisable postnatal diet:
Fruits and Veggies: Try to eat five or more servings of fruits and vegetables each day, which can be frozen, canned, dried, or juiced.
Starchy Foods: Thirty percent of the total diet consumed should consist of starchy foods. Choosing wholegrain options can boost your diet’s dietary fibre intake, which is especially beneficial if you have experienced constipation or other gastrointestinal problems after giving birth.
Protein-Rich Foods: Lean meat and poultry, fish, eggs, nuts, seeds, soy-based foods, pulses, and eggs are examples of protein-rich foods that offer a variety of vitamins and minerals. Aim for two or more servings of fish each week. Oily fish, like salmon and mackerel, contain omega-3 fatty acids. Therefore, at least one serving of oily fish should be included in your weekly fish consumption.
Dairy and Substitutes: Dairy and substitutes, including milk, cheese, fromage frais, and yoghurt, should be included as they contain calcium and other essential elements. Select alternatives that are lower in fat and sugar.
| Did You Know? Another common postpartum side effect brought on by pregnancy hormones is constipation. It could also be the result of the postpartum drugs you are usually prescribed, such as iron supplement and an analgesic. Beans, broccoli, apples, avocados, whole grains, and dry fruits are examples of foods high in fibre that can help you achieve a healthy weight and regular bowel movements. |
Healthy Fats: Choose unsaturated oils, such as olive or rapeseed oil, and the spreads made with them.
What Vitamins and Nutrients Must be Included in the Postnatal Diet?
Nutritional deficits during pregnancy are a regular occurrence. They usually happen as a result of your body diverting essential resources to your developing foetus during pregnancy. Resultantly, important vitamin and micronutrient stocks can be lost during childbirth and breastfeeding, and it takes time to replenish them. The postnatal vitamins and essential minerals may aid in restoring nutrients depleted during gestation and delivery.
- Iron
One of the most important minerals for a new mother is iron, which she requires throughout pregnancy and after giving birth. Since a woman loses a lot of blood during childbirth, she must consume enough foods high in iron throughout the postpartum period. Foods like red meat, seafood, beans & legumes that are rich in iron act as brain healthy foods.
- Iodine
One of the most important vitamins and minerals for women, especially those who are nursing a child, is iodine. Iodine is essential for a baby’s brain development and has been shown to boost holistic growth.
- Calcium
Higher doses of calcium are required for nursing and postpartum mothers since both the mother and the kid require calcium in the diet. In the event that a postnatal woman’s diet is deficient in calcium, her body may extract calcium from her bones to make up for the loss.
| Expert’s Tip While many women opt not to drink post pregnancy, if you do choose to, try to limit your intake to just after breastfeeding or wait two to three hours before nursing. |
- Choline
One of the vital vitamins and minerals that women need during the postpartum phase is choline, which is crucial for the development of the newborn’s brain and nervous system. Due to its association with boosting female memory, it is crucial for postpartum moms. Some excellent food sources of choline, such as meat, eggs, fish, etc., also act as brain development food.
- Omega-3 Fatty Acids
Higher levels of omega-3 fatty acids are necessary for nursing mothers because the DHA in them supports the development of the baby’s vision and acts as a brain development food.
Conclusion
If weight loss is your aim, then eating a balanced postpartum diet is essential as it helps new mothers heal after pregnancy. Also, you must take some time to just appreciate the blessing of becoming a mother before you make any big dietary changes. Treat yourself with kindness, and when necessary, take a nap. You shouldn’t make losing weight your top focus during your first few weeks at home. When the moment is right, you’ll know it. When you’re ready to start your postpartum weight reduction journey, keep in mind that cutting back on carbs drastically might be counterproductive. It’s best to maintain a healthy postnatal diet that’s crucial for you and the baby.
