Good nutrition is essential to proper recovery after pregnancy and childbirth. Eating a nutritious diet will boost your energy, restore your nutrient reserves, promote your milk supply and help you to gradually return to your pre-pregnancy weight. The postpartum period is a time of adjusting to life with your newborn; this period usually consists of stressful times, restless nights and demanding days. Consuming adequate calories, protein, vitamins and minerals, rather than trying to lose weight right away, will provide you with lasting energy to get through the first two to three months.
Calories
Daily calorie needs are dependent upon a number of factors including your previous weight, the amount of weight you gained during your pregnancy, your activity level and whether or not you chose to breastfeed your newborn. If you are not breastfeeding, your calorie needs will return to what they were before you became pregnant. If you decide to breastfeed, you need an additional 500 calories per day. These extra calories boost your milk supply and support the baby's nutritional needs.
Carbohydrates
Carbohydrates are necessary to provide you with energy. You should choose whole grains when possible. Brown rice, oatmeal, rye bread, whole wheat pasta, beans and legumes are good sources of whole grains. These foods are also high in fiber, which will prevent constipation and make you feel full longer. You should eat between five and nine servings of fruits and vegetables daily, as they are rich in fiber, antioxidants, vitamins and minerals.
Protein
Protein assists the body in healing after pregnancy and childbirth. If you are breastfeeding, it is recommended to consume three servings of protein daily. If you are formula feeding, you should eat two servings of protein per day. Protein-rich foods include low-fat or fat-free milk, cheese, yogurt, eggs or egg whites, chicken, poultry and fish. Fatty fish such as trout, mackerel, salmon, herring and tuna are good sources of omega-3 fatty acids. These essential fatty acids can help prevent postpartum depression and lower your cholesterol.
Vitamins and Minerals
Vitamins and minerals are necessary for a variety of health advantages. They help you recovery, augment your milk supply, provide energy and promote your overall sense of well-being. Iron, calcium and vitamin C are of particular importance. Calcium is abundant in cheese and milk. It improves your milk supply and is needed for strong bones. Iron-rich foods help replace blood loss and prevent anemia. Iron is found in chick peas, dried fruits, soy products, leafy greens, tofu and meat. Vitamin C increases iron absorption and can be found in oranges, grapefruit, strawberries, tomatoes, cabbage and cauliflower.
Water
Water is very important, especially if you are breastfeeding. Water will help prevent constipation and enhance your milk supply. For that reason, you should drink between 8 and 10 large glasses of fluid each day. Liquids include water, fruit and vegetable juices, milk and soups. Drinking an adequate amount of fluid will also help you feel full for longer.
Exercise
To achieve your desired weight loss, you need to exercise regularly as well as follow a healthy eating plan. Exercise is recommended as it aids in healing, supports emotional well-being and enhance relaxation. Start slowly by eating less and increasing your activity level. A healthy, well-balanced diet combined with regular exercise is the best way to lose weight and keep it off.
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