According to the National Institutes of Health, after a baby is delivered mothers should get regular exercise and eat 300 fewer calories than when they were pregnant if they are not nursing. Nursing mothers are advised to eat 200 calories more per day, because nursing may help some women return to their pre-pregnancy weight quickly.
Eat a Low-Fat, High-Fiber Breakfast
To lose baby fat, the National Institutes of Health recommends that mothers eat breakfast every day. Doing this ensures that you begin with a balanced meal. The United States Department of Agriculture recommends eating a varied diet including fruits, vegetables, whole grains, low-fat dairy foods, legumes, nuts and non-saturated fats. Breakfast could be 1/2 cup of instant oatmeal for 150 calories and 5g of protein. Add 1/2 cup of nonfat Greek yogurt for only 70 calories more and 11g more of protein.
Eat Several Smaller Meals
Eat four or five smaller meals throughout the day. NIH recommends that mothers should not lose more than a pound a week, which is equivalent to 3,500 calories or about 500 calories less per day. By eating small meals that contain 300 to 400 calories, you keep your blood sugar regular to prevent binging. Eating small meals can also help to keep your energy levels up.
Avoid Certain Foods
While dieting and working toward a healthy weight, NIH advises mothers to avoid raw or undercooked fish, poultry or beef, and fish that may have high levels of mercury, such as sharkfish, tilefish, king mackerel and swordfish. NIH also advises mothers to not eat cold cuts or soft cheeses such as Brie, feta or goat’s milk cheese, as these may contain listeria, a type of bacteria.
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