Although you may be eager to lose the extra pounds you gained while pregnant, you do not want to jeopardize your ability to nurse. Eating during your postpartum period does not have to be complicated or expensive. Stick to healthy foods in moderate portion sizes to keep you and your baby nourished while you work toward a healthy weight.
Significance
Breastfeeding may burn up to 500 extra calories per day, but it does not give you the license to eat just anything. When you are tired and frustrated with postpartum life, it is easy to reach for comforting snacks that often contain a lot of calories and fat without much nutrition. When your day is filled with caring for a new baby and adjusting to her schedule, healthy meal preparation and exercise may not take precedence.
Features
A healthy post-pregnancy diet should emphasize unprocessed foods rich in nutrients. Fruits and vegetables offer vitamins, minerals and antioxidants. Whole grains provide fiber to help with constipation and satiety. Lean meats and beans offer protein and iron. Low-fat dairy provides calcium, and unsaturated fats support the regulation of hormones and vitamin absorption.
Considerations
Wait at least two months after giving birth before trying to lose weight. During this period, your milk supply is being established. You also need adequate calories for energy to deal with sleep loss and a newborn baby. If you do plan to follow a specific weight loss diet, check with your doctor first.
Calorie Intake
Overly restricting calories, even after several months of breastfeeding, may interrupt your milk supply. La Leche League International says nursing mothers need at least 1,800 calories per day, and diets below 1,500 calories per day are not recommended. Choose to lose weight slowly, at a rate of about 1 lb. per week. This helps ensure you are losing more fat than muscle and water weight. A slow rate makes you more likely to stick to your plan and not become overly ravenous or irritable.
Strategy
Keeping a pantry full of healthy options, rather than junk food, can help you stay on track. Cut-up fruit and vegetables, string cheese, celery sticks and whole-wheat English muffins make quick snacks that you can grab without any preparation. If you have deli meat, water-packed tuna, canned beans and whole-wheat pasta on hand, you can always toss together a quick meal without having to resort to unhealthy, fattening fast food. Use convenience foods like microwaveable bags of frozen vegetables, prewashed lettuce and frozen brown rice as the foundation for meals. Individually frozen chicken breasts, lean turkey burgers and fish fillets may be thawed in the microwave and placed under the broiler for a fast, healthy meal.
