Being a new mom requires a lot of energy, so make sure that you're eating well and giving your body what it needs with these postpartum nutrition tips!
After nine months of pregnancy, labor, and birth, your body has gone through a lot. It's going to take some time to get things back on track.
One of the most important factors you need to consider is postpartum nutrition and maintaining a balanced diet. Remember, pregnancy has taken a lot out of you and now it's time to replenish.
However, your body is still in a recovery stage and there's a good chance you're breastfeeding. This means you need to do more than simply return to your pre-pregnancy diet.
Let's go over some tips on how you can achieve a healthy postpartum diet.
The Importance of Nutrients
Nutrients are some of the most important components of a well-balanced diet. They keep you energized and are great for breastfeeding mothers.
A great way to keep your body fueled is by eating small, nutrient-rich snacks throughout the day. This will allow you to feel fuller for longer and maintain higher energy levels.
When planning your daily snacks, whole grains along with fruits and vegetables are the way to go. You should also keep a variety of nuts on hand.
Hard boil some eggs and have one with a carrot or broccoli. Hummus with whole grain bread or crackers also makes a great snack.
Low-fat milk and plain yogurt are both great sources of calcium. You can even opt for low-fat cheese with a piece of fruit.
Be sure to say away from anything with artificial flavoring or sweetener.
Losing Baby Weight
Dropping the pounds you gain during pregnancy may be your top priority after giving birth. However, it's important you don't put yourself on a strict diet right away. Your body is in a transitional phase and needs certain foods.
Instead of trying to shed pounds by depriving yourself, shoot for maintaining a healthy diet instead. This is where those nutrient-rich snacks will come in handy. You'll curb cravings while also giving your body what it needs.
You also need to concentrate on incorporating super foods into your diet. These are foods packed with nutrients and also low in fat.
Fish with omega-3 fatty acids are perfect. Salmon is one of the best choices. You should also consider other cold-water fish such as tuna.
If you're stressed about shedding pounds, there are other steps you can take. Check out some tips for capitalizing on your post pregnancy diet.
Get Enough Iron
Anemia, which is an iron deficiency, is common during and after pregnancy. Iron aids in the development of new blood cells, which your body requires more of while pregnant. This means you'll need to replace them with foods high in iron.
You can find this mineral in many plant-based foods that contain high amounts of vitamin C. Make sure you're eating plenty of fruits such as oranges, strawberries, kiwi, mango, and grapefruit. Leafy greens such as spinach are good too.
You can also get iron from animal-based foods such as red meat, chicken, and turkey. Just make sure to opt for lean cuts of these meats.
Whole-grain breakfast cereals along with cashews are great sources of iron. These are also perfect snack options as well.
If you feel you have a serious iron deficiency, talk to your doctor. You may need to start taking an iron supplement.
Don't Forget Proteins
Protein is a fundamental component of your body. It aids in repairing tissue and creating enzymes and hormones. It also helps build strong bones and muscles.
Your body uses protein in the production of breastmilk. This means you need to make an effort to replenish yourself.
Try to increase your daily consumption of protein. You can get this from lean red meat, seafood, and chicken. Eggs, soy products, and beans are also rich in protein.
Try to incorporate proteins into the snacks you eat throughout the day. This will help regulate blood sugar and keep you going when you're tired.
If you're a vegetarian, make sure you pay close attention to the protein content of foods you eat. You may need to increase the consumption of other foods to account for the protein you would otherwise get from meats.
Stay Hydrated
That's right, liquids are part of a balanced diet too. Staying hydrated is critical after pregnancy for a number of reasons.
First, even moderate dehydration can cause fatigue and anxiety. You can't afford to have this happen while taking care of a newborn and rejuvenating your body at the same time.
In addition, it's very important to stay hydrated while breastfeeding. Nursing depletes your body and can make you very thirsty.
It's important you drink approximately ten 8-ounce glasses of water every day. If you're breastfeeding, drinking more can't hurt.
You can also opt for fresh juices too, just don't neglect water. Plus, make sure you're not drinking juices with too much sugar. If you like iced tea, make sure it's decaffeinated.
Another rule of thumb is to avoid waiting until you feel thirsty to start consuming water. Mild dehydration may have already started.
What to Watch Out For
After nine months of pregnancy, you're probably ready to unwind with your favorite cocktail. However, it's better to give yourself some time to recharge before having too much fun.
Keep in mind alcohol is a depressant. Too much may affect your mood. This is a big problem if you're already experiencing signs of postpartum depression.
You also need to limit the amount of caffeine you consume. A little in the morning is fine, but if you're drinking coffee in the afternoon, this is a red flag.
Both alcohol and caffeine can affect your baby if you're breastfeeding so make sure you limit yourself and use a breast pump if you plan on having a few drinks.
Make Postpartum Nutrition a Top Priority
Your body needs special attention after nine months of pregnancy. Give it exactly what it needs by eating a well-balanced, nutritious diet.
Consider the foods discussed above when establishing your postpartum nutrition plan.
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