You may be eager to lose the pregnancy pounds, however, during and after breastfeeding, you need a healthy post pregnancy diet to boost energy and help you be the best mom you can be. Here are two types of diets for post pregnancy: breastfeeding diet and postnatal diet after you stop nursing.
As a nursing mom, one of the best things you can do for your baby and yourself is to eat a healthy nursing diet. It’s important to know that if you’re not eating the vital nutrients, you body will take from your own stores to produce breast milk. Your own nutritional requirements will go unmet. So you need to make sure that you’re eating a balanced breastfeeding foods for your baby’s and your own well-being.
What To Eat While Breastfeeding
There are 11 types of foods that are beneficial for nursing moms. If you incorporate them in your daily diet and consume at regular intervals, your body and your baby will sure be happy. You can refer to the food pyramid as a guide for what types of foods and how much to eat.
Fish is one of the best foods for nursing moms. It provides perfect nutrients for your body during milk production. Salmon, for example, and other fatty fish are the best breastfeeding foods. Besides protein, they are rich in DHA which is vital for the development of the baby’s nervous system. DHA is also beneficial for regulating your mood as studies find that it helps prevent postnatal depression.
Beef is a great source of energy for breastfeeding moms. Lean beef is loaded with protein, iron and Vitamin B12 which are vital nutrients to boost energy to help you keep up with the demands of your newborn.
Eggs is a natural source of Vitamin D which is a crucial nutrient to help your baby’s bones grow as well strengthen your bones. Also, eggs provide natural protein and many ways to meet your protein requirements.
Brown rice provides healthy carbohydrates to keep your energy levels up. And nursing moms need sufficient carbs to produce good quality milk for the baby.
Whole-wheat bread provides healthy dose of folic acid, fiber and iron. Folic acid is found in breast milk and is necessary for the development of your baby’s nervous system. And you also need the fiber and iron for your own good.
Whole-grain cereal is an energy booster for nursing moms in the morning. You can have cereals fortified with vitamins and nutrients to supplement your needs.
Leafy green vegetables such as broccoli, spinach, and cabbage provides a wide range of benefits for your baby’s health and your own. They’re rich in Vitamin A and C, calcium, iron, and antioxidants and must be included in your after baby diet.
Legumes such as black beans and kidney beans are great breastfeeding foods as they’re filled with iron and plant protein.
Fruits such as blueberries are rich in antioxidants, vitamins and minerals. They’re tasty and provides excellent carbohydrates to boost energy. Oranges are also a great breastfeeding food that can satisfy your Vitamin C needs.
Dairy products are an important part of a post baby diet. Milk, cheese, or yogurt can make up your body’s needs for protein, Vitamin B, D and calcium. Calcium is a vital part of healthy breast milk. And you need enough calcium for your own needs.
Water is a main ingredient in milk production. Drinking enough water also helps keep your energy level up and prevent your body from dehydration.
After you stop breastfeeding, it’s the right time to rejuvenate your body. You need a post birth diet that can boost energy and take off the pregnancy pounds. Here’s a sample diet plan that can help you lose the weight from pregnancy and during nursing, but still provide you with the necessary nutrients to keep your energy levels up.
What To Eat After Birth And When You Stop Breastfeeding
You’ll notice that the following post pregnancy diet has lots of proteins for lunch and dinner, and healthy carbohydrates for breakfast. If you’re keen on loosing weight after pregnancy, it’s not advised to eat too much carbs in the evening.
It’s also good for you to have the dinner as early as possible, for example before 7 pm. If you can do some exercises such as taking a long walk or doing 20 minutes of inner thigh videos after dinner, your after birth diet will be even more effective.
Breakfast
- 2 slices of whole grain bread
- 150 grams pork fillet or chicken fillet or smoked salmon
Lunch
- about 400 grams of grilled salmon
- big fresh salad with olive oil, vinegar and salt
Snack
- a box of low fat yogurt or 25 grams of raw nuts
Dinner
- 200 grams of pork fillet
- big salad with only olive oil, vinegar and salt