Postpartum diet is not very different from your pregnancy
diet, except for some changes here and there. You
will still have to eat a variety of fruits and vegetables,
whole-grain breads and cereals, protein foods to heal
and build on energy and milk supply. What you eat
now can pass through the breast milk to your baby
but you don't have to be as finicky as you were when
you were pregnant.
Your diet will differ moderately because now you can
eat more of tuna, halibut and other deep-sea varieties
which you had to limit before. You can now consume
soft cheeses and deli meats which you had to avoid
before. You can drink coffee in moderation – a cup
a day maybe. You can gradually eat less except if
you are breastfeeding because then your calorie intake
has to match up.
| This is not a
time to diet – your body needs more calories
to manufacture breast milk. It is also
not the time to smoke or consume large
amounts of caffeine or alcohol. What you
do need is simple, easy to prepare healthy
meals which contain good levels of protein,
iron and calcium to keep you and your
milk in top form. |
|
If you are breastfeeding you should not focus on getting
back to your 'normal size' immediately. Instead shift
your attention to maintaining your energy level and
providing ample nutrition to yourself and your baby.
At the same time there are things you can do that
will speed up post-pregnancy weight loss without compromising
on your well-being.
• A new mother gets back to her pre-pregnancy
weight faster if she were to breastfeed. For your
body to produce breast milk it uses about 100-150
calories a day from fat that your body naturally stored
while pregnant. That explains why breastfeeding mothers
often lose pregnancy pounds faster.
• New mothers should avoid food and drinks with
empty calories; this includes sodas as they are laden
with artificial colors, preservatives and empty calories.
The logic behind this is that such foods contain chemicals
which your liver has to process. By avoiding such
foods you will allow your liver to focus on the immediate
task at hand, which is to flush out excess chemicals
associated with pregnancy and birth.
• You need to stay well-hydrated while breastfeeding.
Drink lots of fluids, especially water. A hormone
called oxytocin is released by your body that will
make you thirsty when breastfeeding. It is recommended
to drink 8-12 glasses of water daily.
• During the breastfeeding phase, especially
the first 6 weeks new mothers should not use any diet
aids to lose weight. Many diet aids contain stimulants
that can have an adverse effect on the recovering
mother and her baby.
• On average a breastfeeding mother's diet should
include no less than 2700 calories on daily basis,
with 60-70 grams of protein.
• Fat is the prerequisite for the human immune
system and it also promotes mental health. You need
fat in order to survive. You can save on calories
by eating protein rich foods such as eggs, nuts and
seeds and lean meat.
• If there is a decrease in milk production
(evidenced by less milk being pumped than usual or
a hungry baby after nursing) the mother should up
her fats and proteins. If this doesn't help, seek
assistance from the lactation consultant.
If you were over your ideal weight before
becoming pregnant and now want to lose the pounds,
eat less of the following:
• Processed carbohydrates such as breads, pastas
and cereals
• Grains such as rice, wheat, oats
• Starchy fruits and vegetables such as potatoes,
corn, sweet potatoes, beets, carrots and bananas
• Large beans such as kidney beans
• Juices and dried fruits
• Alcohol, beer and wine included
• Eat more of fruits with low glycemic index
such as berries, cherries, apples, oranges and grapefruits.
• Consume protein foods (50-70 g) every day.
• Eat more of non-starchy veges such as broccoli,
cauliflower, cabbage, green beans, asparagus, green
leafy vegetables, cucumber, celery, mushrooms. They
are fiber and vitamin rich and contain fewer calories.
• Make the effort to drink 2 full glasses of
water before each meal – this will help control your
appetite. Make sports drink by mixing sea salt and
honey to water – this will give you the required minerals
necessary for breastfeeding and to stay active.
| Your body will
take a few months to get back to normal
but it pays to remember that the breastfeeding
process is nutritionally demanding for
a mother. It is a very good idea to continue
with an all round supplement – a lot of
new mums continue taking their prenatal
vitamin supplement. However vitamins and
minerals should not be used to make up
for poor eating habits. |
|
Your supplement should contain
• Vitamin C to keep your immune system healthy
and help in the manufacture of collagen which boosts
the quality of your skin (collagen keeps your skin
firm and smooth.
• Iron requirements lower after baby is born
to about 9mg until you resume menstruation, in which
case it will have to increase to 18mg. A lot of women
are low in this mineral – you can improve your situation
with a safe dose of iron supplement and making changes
to your diet.
• Calcium continues to be important especially
if you are breastfeeding. The recommended amount of
1000mg for women over 19 stays. You will also need
vitamin D, the sunshine vitamin, and magnesium to
assist in the absorption of this mineral.
• The B vitamins help to keep you energized,
calm your nerves, balance your hormones and generally
keep you fit. Some B vitamins deserve a special mention
– B12, folic and B6. B12 and B6 become important if
you are breastfeeding and care has to be taken to
ensure you are not missing out on them. Folic is important
especially if you are considering another pregnancy
soon.
Finally finding time and energy becomes a major thing
in the initial weeks - you definitely need help for
the first month. Though your baby is of prime importance,
so are you. Some tips to help you get by:
• Eat breakfast: you need to start your day
with a good breakfast. Whatever happens never skip
meals, especially breakfast.
• Don't let yourself get too hungry or thirsty:
by doing that your already fragile state will not
be able to handle pressures and added to that you
may add low blood sugar to the mix. Let it be nuts
and raisins or a snack bar or some fruit or juice,
grab something regularly to keep your energy level
up.
• Cook simple: don't attempt fancy elaborate
meals. You just won't have time or patience to handle
that.
• Organize the shopping: you need to stock your
fridge and cupboards with handy snacks and easy-to-prepare
foods – it becomes easier to grab something nutritious
between baby-feeds or fix yourself something simple
while baby sleeps. Don't go overboard with the shopping
else you will end up lugging around heavy bags. Once
you are more confident with your baby, take him along
and do your shopping in bits and pieces.
• Don't eat when you are anxious: if you have
had a rough day running around doing stuffs, gulping
down food will only worsen things by giving you indigestion.
Take time to relax with glass of water or herb tea
before you begin your meal.
