The postpartum period presents nutritional challenges for many women. Although you may want to shed your baby weight as soon as possible, your priority should be to provide adequate nourishment to help you recover from your pregnancy. Breast-feeding mothers should be particularly sure to consume enough calories every day to establish a steady milk supply for their babies.
Calorie Intake
If you are not nursing, keep your daily calorie intake from 1,200 to 2,200. Your exact calorie goals vary, based on your weight and activity level. Breast-feeding mothers need to consume extra calories to establish a good milk supply. According to BabyCenter.com, you should consume a minimum of 1,800 calories daily while breast-feeding, although most nursing moms require 2,000 to 2,700. You should be able to diet while you are nursing, provided that your milk supply is established and you have your doctor's approval, but avoid cutting more than 500 calories daily to avoid breast-feeding problems.
Food Groups
One way to make sure you consume enough calories and nutrients is to incorporate all the food groups into your diet. If you do not breast-feed, you should aim to eat 6 servings of whole grains, 2 servings of low-fat dairy, 2 servings of meat, poultry, lean meat or eggs, 1 serving of nuts and legumes, at least 4 servings of vegetables, 2 servings of fruit, and 2 servings of plant oils each day. Nursing mothers have the same requirements for fish, poultry, lean meat and eggs and vegetables but need 9 servings of whole grains, 3 servings of low-fat dairy, 2 servings of nuts and legumes and 3 servings of fruit.
Weight Loss
In the first six weeks after your pregnancy, avoid dieting and focus instead on a balanced, nutritious regimen. Breast-feeding moms should wait at least two months before beginning to diet, according to BabyCenter.com. Instead of focusing on the amount of food you're eating, make calorie quality your primary focus in the first months postpartum. Replace foods that contain high amounts of refined white flour, sugar, sodium and saturated fat with low-calorie, nutrient-dense foods like whole grains, fruits, vegetables, reduced fat dairy and lean protein.
Exercise
Exercise plays an important role in postpartum weight management. With your doctor's approval, you can begin to incorporate frequent exercise sessions into your day within the first six weeks after delivery. Be sure to stay hydrated and avoid exercising to the point of fatigue. Three absolute contraindications to exercise during the first six weeks postpartum are heavy bleeding, pain and breast infection or abscess. As you begin a new exercise program, be sure to monitor exercise performance, personal well-being and infant growth and development so you can avoid health problems and maximize your exercise effectiveness.
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